arms

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)

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

2015-06-30

Strength Strict Pull-ups 5 sets x 3-8 reps *Rest 30-45 seconds between sets WOD 15 min AMRAP: 10 hang power snatch (95/65) 400m run Total: 4 rounds + 50m Rx

2015-06-28

WOD For time: 1000m row 45 thrusters (45/35) 30 pull-ups 45 hang squat cleans (45/35) 1000m row Time: 21:34 Rx

2015-06-26

Mental Toughness WOD 400m farmer carry 50 walking lunges 25 pull-ups 50 box jumps (24/20) 25 goblet squats 50 double unders 25 knees to elbows 50 russian swings 25 ghd sit-ups 50 wall balls 25 db hang squat cleans 3 rope climbs Cash Out: 400m sled pull (90/65) Time: 35:46 …

2015-06-23

WOD5 min AMRAP: Shoulder to Overhead (115/80) *Every time you drop the bar, do 5 burpees Rest 3 Minutes 5 min AMRAP: Hang Clean (115/80) *Every time you drop the bar, do 30 D/U Total: 36, 26 Rx