WOD

Friday 7.21

WOD:

With a partner

50 DB snatch 70/50lbs (L2) 50/30lbs (L1)
50 OHS 135/95 (L2) 95/65 (L1)
50 box jumps
100 dus

40 of each
100 dus

30 of each
100 dus

20 of each
100 dus

10 of each
100 dus

Thursday 7.20

WOD:

Max Effort 5k Row
Max Effort 5k Run
Bike 300/200cals

Wednesday 7.19

All:

Metcon (No Measure)
36 minute EMOM

1) 2 heavy TGU
2) 20 GHD or 30 sit-ups
3) :30 HS hold on wall (only toes in contact with the wall, no over extension)
4) :40 heavy ball carry (bear hug)
5) 80 banded march purple or green band
6) rest

Tuesday 7.18

L2:

Stick with 1 machine throughout

10 squat cleans 205/145
10 cal row, bike, or ski
8 squat cleans
15 cals
6 squat cleans
20 cals
4 squat cleans
25 cals
2 squat cleans
30 cals

L1:

10 squat cleans 135/95
10 cal row, bike, or ski
8 squat cleans
15 cals
6 squat cleans
20 cals
4 squat cleans
25 cals
2 squat cleans
30 cals

Monday 7.17

Pre:

8 Single leg RDL each side
8 TTB
rest 2:00
x3

L2: Barraza

18 Minute AMRAP of:
200m Run
9 Deadlifts, 275# / 185#
6 Burpee Bar Muscle-ups
In honor of U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, died on March 18, 2006

L1:

18 minute AMRAP
200m run
9 deadlifts 205/145
6 burpee pull-ups

Friday 7.14

L2:

Metcon (AMRAP – Reps)
Start at any station but go in this order only.
With a partner—

2:00 AMRAP of muscle-ups
rest 1:00
2:00 AMRAP of 50 ft D-ball bear hug carry 150/100lbs
rest 1:00
2:00 AMRAP of dumbbell OH walking lunge 10 ft increments (1 dumbbell 70/50lbs)
rest 1:00
2:00 AMRAP of Assault Bike for cals using legs only
rest 1:00
2:00 AMRAP of burpee CTB
rest 1:00

L1:

Metcon (Time)
Start at any station but go in this order only.
With a partner–

2:00 AMRAP of pull-ups
rest 1:00
2:00 AMRAP of 50 ft D-ball bear hug carry100/75lbs
rest 1:00
2:00 AMRAP of dumbbell OH walking lunge 10 ft increments (1 dumbbell 50/30lbs)
rest 1:00
2:00 AMRAP of Assault Bike for cals using legs only
rest 1:00
2:00 AMRAP of burpees to 3″ plate
rest 1:00

Thursday 7.13

Pre-WOD:

Snatch – 1.1.1.1.1
rest :20 + 2:00 between rounds
3 rounds — start rd 1 at 75% and build.

All: Nancy

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Wednesday 7.12

L2:

8 burpee box jumps 24/20
12 wall-balls 30/20lbs
200m run
rest 2:00
x 7
score = slowest rd

L1:

6 burpee box jumps 24/20
10 wall-balls 20/14lbs
200m run
rest 2:00
x 7
score = slowest rd

Post-WOD:

Back Rack Lunge – 12 steps @ 50% of BS 1RM (6 out 6 back)

Tuesday 7.11

All-1:

Metcon (No Measure)
6 weighted Pull-ups (CTB if possible)
rest :60
8 Ring push-ups (feet elevated if possible)
Rest :60
x4

All-2:

Metcon (No Measure)
10 Banded Pull-downs (heavy)
rest :60
10 DB bench press
rest :60
10 v-ups
rest :60
x4

Monday 7.10

All:

Max Effort 1-Mile Run

L1:

5 rds
12 Deadlifts 115/75lbs
9 hang power clean
6 STO
(Record times and wt under “DT” also)

L2: DT

5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009

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