WOD for 7/31

A. Back Squat – 3 x 55-60% – 2 x @ 65-70% – 1 x @ 75-80% – 1 x @ 80-85% – 1 x @ 85-90% – 1 x @ 90-95% – 1 x @ 95+% – 1x @ 101-105% **Rest 1 minute between attempts** B. Amanda- 9-7-5 – Muscle ups (Scale to Pull … Continue reading “WOD for 7/31”


WOD for 7/30

A. Jerk – 3 x 55-60% – 2 x @ 65-70% – 1 x @ 75-80% – 1 x @ 80-85% – 1 x @ 85-90% – 1 x @ 90-95% – 1 x @ 95+% – 1x @ 101-105% **Rest 1 minute between attempts** B. 12 minute AMRAP – 12 KBS (Green/Yellow) – 9 … Continue reading “WOD for 7/30”


WOD for 7/29

A. Clean – 3 x 55-60% – 2 x @ 65-70% – 1 x @ 75-80% – 1 x @ 80-85% – 1 x @ 85-90% – 1 x @ 90-95% – 1 x @ 95+% – 1x @ 101-105% **Rest 1 minute between attempts** B. AMRAP 6 minutes: – 10 Burpee Box Jump-Overs (24/20) … Continue reading “WOD for 7/29”


WOD for 7/28

A. Snatch – 3 x 55-60% – 2 x @ 65-70% – 1 x @ 75-80% – 1 x @ 80-85% – 1 x @ 85-90% – 1 x @ 90-95% – 1 x @ 95+% – 1x @ 101-105% **Rest 1 minute between attempts** B. Five rounds for time of: – Run 400 Meters … Continue reading “WOD for 7/28”


WOD for 7/27

A. Front Squat – 3 x 55-60% – 2 x @ 65-70% – 1 x @ 75-80% – 1 x @ 80-85% – 1 x @ 85-90% – 1 x @ 90-95% – 1 x @ 95+% – 1x @ 101-105% **Rest 1 minute between attempts** B. AMRAP 7 (increasing ladder 3,3 – 6,6 – … Continue reading “WOD for 7/27”


WOD for 7/24

A. Front Squat – 2 x @ 65% – 2 x @ 75% – 2 x @ 85% – 2 x @ 90% – 2 x @ 90% **Rest 2 minutes between sets** B. Four rounds for time of: – 5 Power Cleans (135/95)(Comp 195/135) – 10 Front-Racked Reverse Lunges – 15 Burpees Over the … Continue reading “WOD for 7/24”


WOD for 7/23

A. Every 90 minutes for 12 minutes – High Hang Squat Snatch + Full Squat Snatch (85-90% of 1RM) B. Hang Squat Snatch Biathalon – 400m Run – 21 Hang Squat Snatches (75/55) (Comp 115/80) – 400m Run – 15 Hang Squat Snatches (75/55) (115/80) – 400m Run – 9 Hang Squat Snatches (75/55) (115/80) … Continue reading “WOD for 7/23”


WOD for 7/22

A. Every 90 seconds, for 15 minutes (10 sets): – Power Clean + Front Squat + Clean **Increase weight as you go B. Three Rounds for Time: – Row 500m (Comp Run 600m) – 100 Double Unders – 10 Thruster (115/75) (Comp 175/115) **2 min rest between rounds**


WOD for 7/21

Every 90 seconds for 12 Minutes: – Push Press + Split Jerk **Pause three seconds in the receiving position **85-90% of Push Press B. Every 6 minutes for 24 minutes: – Run 600m (Comp – Row 750m) – 15 pull ups/dips (Comp -10/8 Muscle ups)


WOD for 7/20

A. Every 2 minutes, for 10 minutes (5 sets): – Back Squat x 5 reps @ a bit heavier than last week (82-87%) B. 7 Minute AMRAP: – 7 Toes to Bar – 14 Wall Balls (20/14) C. Beep Test

Page 1 of 3123