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July 2015

2015-07-10

StrengthEMOM for X minutes: 3 front squats – starting at 135/95 (from the ground) *Add 10# every minute until you reach failure WOD 15 min AMRAP: 10 box jumps 10 hand release push-ups 10 burpees 10 sit-ups Total: 5 rds + 9 push-ups Rx  (165# total on strength)

2015-07-07

Strength Every 45 seconds for 5 minutes 1 power clean + 1 squat clean + 2 split jerks @ 60-65% 1RM C&J WOD 5 rounds for time: 400m run 16 T2B 9 Clean & Jerks (155/105) *30 min time cap Total: 4 rds @ 135#

2015-07-06

Strength 4 sets x 30 seconds on, 30 seconds off Row for max meters WOD For time: 75 tire flip jump throughs Total/Time: 594 row, 19:03 Rx

2015-07-05

WOD 20 sumo deadlift high pulls (95) 20 wall balls 20 sit-ups  20 tire flips 20 push-ups  20 pull-ups  20 lunges 20 kb swings (1.5 pd) 20 box jumps 20 cal row Time: 15:34 Rx 

2015-07-02

WOD For time: 21 calorie row 21 KB swings (2/1.5) 21 burpees 15 calorie row 15 KB swings 15 burpees 9 calorie row 9 KB swings 9 burpees Time: 11:25 Rx