WOD

July 25, 2014

Running and Wall Balls!!!!

Skill:

Max rep pull ups

Wall ball overview


WOD:

3 Rounds of:

3 minute AMRAP

400m run

max rep wall balls

*rest 3 minutes

 

July 24, 2014

Dead lifts and Front Squats

Skill:

Front squat/ Dead lift 

8×2 front squats

WOD:

“Bell”

3 rounds for time:

21x DL (105, 185)

15x pull ups

9x front squats (105, 185)
*10 minute time cap

 

July 23, 2014

Free Standing Handstands & Push Press

Skill Work

Free Standing Hand Stands

Push Press


WOD

AMRAP for 12 minutes:

5x push press (95, 135)

10x HSPU

15x box jumps

 

July 22, 2014

Tuesday WOD

Skill:

*Hang power cleans 
(Work up to a heavy-ish HPC)

*ring dips


WOD:

AMRAP for 18 minutes:

3x hang power cleans (125, 185)

6x ring dips

9x burpees

27x double unders

 

July 21, 2014

Test2

This is a test

 

May 2, 2014

WOD

7 X 2
Jerk
then, 75 reps of 1 Reps of: ! HSPU and 1 Air Squat

 

May 1, 2014

WOD

5 X 2 Bench then,

100 Rotating Box jumps
* 3 Burpees on the top of every min

 

April 30, 2014

The Bear complex

5 rounds of:

1 power clean
1 front squat
1 push jerk
1 back squat
1 push jerk
X 7

 

April 29, 2014

WOD

5-5-3-3-2-2-1-1 of OH Squat

then, 8min AMRAP of:
20 DUs
10 Push Press (55,65)

 

April 28, 2014

Angie

For time:
100 pullups
100 pushups
100 sit-ups
100 air squats

 

April 25, 2014

WOD

20min AMRAP of:
200m run
10 burpees
10 hang power snatch (55,75)

 

April 24, 2014

Helen

3RFT of
400m run
21 KB Swings (1,1.5pood)
12 pullups

 

April 23, 2014

3 rep deads

3 rep max Deadlift then,

AMRAP in 10min of:
9 Deadlift
6 Hang Power Cleans
3 Split Jerks
(75,115)

 

April 22, 2014

Max 20 Rep Back Squat

20 rep max back squat then,

25-20-15-10-5 of:
OH Lunges (25,45)
Box Jumps

 

April 21, 2014

Strict Fran

“Strict Fran”
21-15-9 of,
Front Squat
Strict Press
Strict Pullups
(65,95)