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July 2015

2015-07-20

Strength 6 min EMOM Even: 3 Power Cleans Odd: 3 Thrusters WOD Tabata: Jumping lunges (full hip extension) Sit ups Push Ups Squats Score = Total Reps Completed Total: 340 (115# for the strength) Lunges Sit-ups Push-ups Squats 18 11 11 12 16 11 11 11 12 11 10 10 …

2015-07-19

WOD 2 Rounds: 20 Cal Row 20 Sit-ups 20 Kb swings (1.5 pd) 20 Double Unders 20 Squats 20 Ball Slams 20 Lunges 20 Push-ups Optional buy out: Run the dirt mile Time: Completed WOD in 13:51 Rx (rested for 2 minutes then ran the dirt mile. Completed WOD and …

2015-07-15

WOD 3 rds: 5 min AMRAP 5 Chest to bar pull ups 10 Ground to OH (95/65) 30 D/U *Rest 2 minutes between each 5 minute round Total: 6 rds + 1 pull-up (reg pull-ups)

2015-07-14

WOD 2 rds: 8 Round Tabata Row 800m run 1 minute rest to get back on rower Score = Total meters rowed and total time Total and Time: 1449, 17:32 rx  (737, 712)

2015-07-12

WOD 15 min AMRAP  200m run 10 clean and jerks (95) 10 lunges with 95# bar 20 sit-ups Total: 3 rds + 2 clean and jerks Rx