Thursday, July 31, 2014

Friday 140801

"31 Heroes"

Complete as many rounds as possible in 31 mins of:
8 Thrusters, 155/105 lbs
6 Rope Climbs, 15 ft
11 Box Jumps, 20/24 in

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score – Total # of reps

Wednesday, July 30, 2014

Thursday 140731

Run 5 km

This is an all out effort for time.

Tuesday, July 29, 2014

Wednesday 140730

5 rounds for time of:
30 Double Unders
20 Kettlebell Swings, 1.5/1 pood
10 Burpees

Monday, July 28, 2014

Tuesday 140729

2 rounds for time of:
50 Row (calories)s
40 Air Squats
30 Box Jumps, 24/20 in
20 Push-up (hand release)s

Sunday, July 27, 2014

Monday 140728

Hang Squat Snatch 1-1-1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

-- then --

10 rounds for time of:
3 Clean & Jerks, 135/95 lbs
15 Wall Balls, 20/14 lbs

Thursday, July 24, 2014

Friday 140725

For distance:
Row, 7 mins

-- then --

Squat Clean 2-2-2-2-2

-- then --

Split Jerk 2-2-2-2-2

Wednesday, July 23, 2014

Thursday 140724

For time:
20 Overhead Squats, 115/75 lbs
12 Muscle-ups
15 Overhead Squats, 115/75 lbs
9 Muscle-ups
10 Overhead Squats, 115/75 lbs
6 Muscle-ups
5 Overhead Squats, 115/75 lbs
3 Muscle-ups

Tuesday, July 22, 2014

Wednesday 140723

7 Rounds:
Row (calories), 1 min
Double Under, 1 min
Kettlebell Sumo Deadlift High-pull, 1.5/1 pood, 1 min
Rest 1 min

Score is total reps.

Monday, July 21, 2014

Tuesday 140722

"Barbara"

5 rounds, each round for time, of: 
20 Pull-ups 
30 Push-ups 
40 Sit-up (abmat)s 
50 Air Squats 

Rest 3 mins between each round. 

Do not include your rest in the time.

Sunday, July 20, 2014

Monday 140721

For time: 
30 Thrusters, 95/65 lbs 
20 GHD Sit-ups 
Run, 400 m 
20 Thrusters, 115/80 lbs 
30 GHD Sit-ups 
Run, 400 m 
10 Thrusters, 135/95 lbs 
40 GHD Sit-ups 
Run, 400 m