Friday, July 29, 2017

IMG_7868

072916WOD

A. Run 400 meters or row 500 meters

B. Take 15-20 minutes to build to today’s 1-RM power clean and jerk

C. For time:

Run 600 meters

30 ground to overhead (135/95)

Run 600 meters

>>On-Ramp

For time:

Run 400 meters or row 500 meters

30 hang power clean and push press with dumbbell

Run 400 meters or row 500 meters

28

07 2016

Thursday, July28, 2016

IMG_5623072816 WOD

A. Three rounds of the following:

1:00 front plank (weight encouraged)

0:30 rest

1:00 Chinese plank (weight encouraged)

0:30 rest

1:00 KB oblique side bends (30 seconds per side)

0:30 rest

B. Every 3:00 for 18:00 (6 rounds)

Rounds 1, 3, 5:

Row 250 meters

30 double-unders

10 ball slams (30/20) (use mat under ball)

Rounds 2, 4, 6:

Run 200 meters

12 box jumps (24/20)

10 toes-to-bar

>> On-Ramp

Halve reps, row and run

C. Mobility

Coaches choice

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07 2016

Wednesday, July 27, 2016

IMG_7742IMG_7741Always great to have these OG’s visit!

072716 WOD

A. 8:00 OTM

Even: 150-meter row or 100-meter run

Odd: 10-20 hollow rocks

B. Three rounds:

8-10 supine rows @40×1

Rest 45 seconds

8-10 dumbbell push press @30×1

Rest 45 seconds

5-10 strict supinated grip pull-ups @30×1

Rest 45 seconds

3-5 V-ups to candlesticks @3011

Rest 45 seconds

C. Seven rounds for time:

7 overhead squats (95/65)

7 burpees

>>On-Ranp

Seven rounds for time:

7 overhead squats with PVC or airsquats

7 modified burpees

Courtesy of Invictus

*compare to 062215

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07 2016