Thursday 7/23/2015
ROLL OUT YOUR LEGS!!!!
Strength
Establish a 3 rep max for bench press.
WOD
27-21-15-9
-Double Unders
-Burpees
-Calorie Row
Wednesday 7/22/2015
Strength
Establish a 3 rep max for deadlift.
WOD
“BAMBI”
-50 Front Squats 115/85
EMOM 3 Lunges
-50 Lunges 115/85
EMOM 3 Front Squats
Tuesday 7/21/2015
Strength
Establish a 3 rep max for shoulder press
3,3,3,3,3,…3 Keep it at sets of 3 incrementing the weight every time.
WOD
20 min EMOM
-2 Clean & Jerk 155/105
-2 Deadlift
Use whatever time of the minute is left over to complete as many sit-ups as possible, keep a running count this will be your score for the day.
Monday 7/20/2015
Strength
Establish a 3 rep max for squat.
WOD
4 Rounds
-30 Wall Balls
-15 Pull-ups
-5 Snatches 135/95
Remember that next week we are going to start to establish 1 rep MAX for all of our strength lifts.
Friday 7/17/2015
Happy Birthday Fabian!!!!
WOD
For Time
Buy in 29 Calorie Row
7 Rounds
-18 Double unders
-1 /200 Meter Run
-9 Power Cleans 135/95
-8 Push Press 135/95
-6 Floor Press 135/95
Cash out 29 Calorie Row
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Thursday 7/16/2015
Strength
Wendler Bench Press
WOD
For Time
-400 Meter Row
-50 Sit-ups
-15 Burpees
-800 Meter Row
-30 Sit-ups
-10 Burpees
-1200 Meter Row
-20 Sit-ups
-5 Burpees
For Every 5 minutes taken to complete WOD, a 1 tower penalty will be applied at the end.
Ex. Finishing time of 13:40 would owe 2 towers at the end.
Wednesday 7/15/2015
Strength
Wendler Deadlift
In between sets work on Toes 2 Bar
WOD
For Time
-400 Meter Run
-40 Kettlebell Swings 53/35
-4 Bear Complex 135/95
-300 Meter Run
-30 Kettlebell Swings
-3 Bear Complex
-200 Meter Run
-20 Kettlebell Swings
-2 Bear Complex
-100 Meter Run
-10 Kettlebell Swings
-1 Bear Complex
Tuesday 7/14/2015
Strength
Wendler Shoulder Press
WOD
15 Minute AMRAP
-1 Minute Flutter Kicks
-2 Minutes Double Unders
-3 Minutes Push-ups
-4 Minutes Med-ball Sit-ups
-5 Minutes Pull-ups
Total Amount of Reps Completed Final Score.
Monday 7/13/2015
Strength
Wendler Back Squat
WOD
For Time
-15 Thrusters 135/95
-21 Deadlifts 135/95
-12 Thrusters
-15 Deadlifts
-9 Thrusters
-9 Deadlifts
Friday 7/10/2015
BIRTHDAY WOD!!!
7/8/1981
1 Round
-7 Rope Climbs
-8 Bear Complex 135/95
9 Rounds
-7 Burpees
-8 Box Jumps 24/20
8 Rounds
-7 Deadlifts
-8 Calorie Row
1 Tower Run
34 Minute Time Cap