WOD Friday July 20th

Warm up: row 500 meters / 10 plyo pushups / 10 Bench dips

  1. Every minute on the minute 12 minutes:

Odds: Bench press x 1

Evens: Toes to bar x 5 – 15

2. For time:

2000 meter row

Advertisements

WOD Thursday July 19th

Warm up: 20 sit ups / 20 back extensions / 20 pushups

  1. Turkish get up: take 20 minutes to work up to a max for both sides

2. 12,10, 8, 6, 4, 2 reps for time:

Strict press @ 135 / 93

Back rack lunge (double count, deal with it ) @ 135 / 93

 

WOD Wednesday July 18th

Warm up: 2 minutes of jump rope / 12 Burpees

NUTTSAndrew NuttallCanadian Armed Forces Lt. Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group, was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, Afghanistan, on Dec. 23, 2009.

He is survived by his parents, Richard and Ethel Jane.

First posted May 28, 2010

  • 10 handstand push-ups
  • 250-lb. deadlifts, 15 reps
  • 25 box jumps, 30-inch box
  • 50 pull-ups
  • 100 wall-ball shots, 20-lb. ball
  • 200 double-unders
  • Run 400 meters with a 45-lb. plate
For time

WOD TuesdayJuly 10th

Warm up: 2 Rounds of: Empty bar high pulls x 5 / Drop snatch x 5 / Hang power snatch x 5 Squatting muscle snatch x 5

  1. Every 30 seconds for 12 sets: 1 Power snatch

2. Every 40 seconds for 10 sets: 1 Snatch

3. Every 50 seconds for 8 sets: The right # of toes to bar

4. Every 60 seconds for 6 sets: The right # of Muscle ups

5. Every 70 seconds for 4 sets: 20 Lateral bar jumps

WOD Monday July 9th

Warm up: 12 Seated good mornings /12 Bench sit ups x 2 rounds

Every 90 seconds for 5 sets:

3 second paused front squat: x 1 + 1 front squat ( 75% of max )

Go up in weight

2. Every 90 seconds for 5 sets:

Back squat x 1 reps ( 90% of max )

3. For time:

30 Dumbbell thrusters (don’t wimp out)

60 Double leg mountain climbers

****(Do not leave your dumbbells out if you did not find someone in the next class to use them, there is no weight fairy to clean up your stuff)****