7.16.14 WEDNESDAY REST DAY
Competitor’s WOD
7.15.14 TUESDAY warm up– 800m Run Metcon1: Every 30sec for 15min: 1st 5min- 2 Dball Cleans…150/80 2nd 5min- 2 Ring Muscle Ups 3rd 5min- 2... Read More
7.14.14 MONDAY warm up– 1mile Run Strength: 12min EMOM of: min1,4,7,10- 4 Deadlifts min2,5,8,11- 4 Bench Press min3,6,9,12- 8 GHD Med Ball Sit Ups (repeat... Read More
7.10.14 THURSDAY warm up– 800m Run Strength: 3×3 Med Ball Ring Muscle Ups Metcon1: 15…10…5 of: Ring Muscle Ups (25m Sled Pull…225/180, 400m Run after... Read More
7.7.14 MONDAY warm up– 800m Jog Metcon1: 30 Deadlifts…275/185 30 S2OH…185/125 30 Back Squats…225/155 30 Bench Press…185/125 1mile Run For Time Metcon2: Explode WOD Skill... Read More
7.1.14 TUESDAY warm up– 1k Row Olympic: 5×3 Hang High Pulls (clean grip) 5×3 Power Cleans (TnG) Metcon1: 50 Burpee Box Jumps…24/20" (EMOM 2 legless... Read More
6.30.14 MONDAY warm up– 1mile Run Strength: work up to a max set of 8 Back Squat Olympic: 5×2 Jerk Metcon1: 30 Bar Muscle Ups... Read More
6.27.14 FRIDAY warm up– 800m Run Strength: 10min EMOM of: 1 Single Arm Snatch each arm Metcon: Explode WOD Auxiliary: 50 Burpee Box Jumps…24/20" For... Read More
6.26.14 THURSDAY warm up– 800m Run Olympic: 5×3 Squat Clean (singles @80%) Metcon1: 25 Power Cleans…245/155 (EMOM of 5 GHD Wall Ball Throws…20/14) For Time... Read More
6.24.14 TUESDAY warm up– 1000m Row Olympic: 5×3 Low Hang Squat Snatch (singles @ 80%) Metcon1: 9…7…5 of: Ring Muscle Ups Squat Snatch…185/115 For Time... Read More
6.23.14 MONDAY warm up– 800m Run Strength: Work up to a 1RM Back Squat Metcon1: 10-1 of: Back Squat…235/165 S2OH…185/115 For Time Metcon2: Explode WOD... Read More
6.20.14 FRIDAY warm up– 800m Run Olympic: 5min EMOM of: 1 Power Clean + 1 Squat Clean Metcon1: 30 Power Cleans…225/155 30 Ring Muscle Ups... Read More
6.17.14 TUESDAY warm up– 300 Double Unders Olympic: 10min EMOM 2 Squat Snatch Metcon1: 5…4…3…2…1 of: L-Sit Legless Rope Climb…7' Ring HSPU's For Time Metcon2:... Read More
6.16.14 MONDAY warm up– 1mile run Strength: 3×5 Back Squat Metcon: Explode WOD use 115/75 pounds Auxiliary: 70 Med Ball GHD Sit Ups…20/14 (12/8 Chest... Read More
6.13.14 FRIDAY warm up– 300 Double Unders Olympic: 3×2 High Hang Power Snatch Strength: 3×5 Shoulder Press Metcon: Explode WOD Auxiliary: 10min EMOM of: EVEN-... Read More
6.12.14 THURSDAY warm up- 800m Run Olympic: 3×2 Squat Clean (work up to a heavy double) Metcon1: 4 Rounds of: 4 Bar Muscle Ups 4 Squat... Read More
6.9.14 MONDAY warm up– 1mile Run Metcon1: 3min AMRAP of: Bear Complex…185/115 For Total Reps Metcon2: 50 C2B Pull Ups 100 GHD Sit Ups For... Read More
6.6.14 FRIDAY warm up– 10DL, 10HC, 10HSC, 10PJ…45/15 Olympic: 5×2 Clean n Jerk (TnG @ 90%) Strength: 10min EMOM of: EVEN- 6 Deadlifts…315/225 ODD- 6... Read More
6.4.14 WEDNESDAY warm up– 1mile Run Strength: 3×25 Prowler Push Metcon1: Explode WOD Auxiliary: 40…30…20…10 of: GHD Sit Ups Russian Twists…20/14 (25 Reverse Hypers after... Read More
6.3.14 TUESDAY warm up– 1000m Row Olympic: 10min EMOM of: 2 Split Jerks (singles) Metcon1: 40 Snatches…185/125 (2 paralette HSPU's EMOM) Metcon2: Explode WOD Auxiliary:... Read More
6.2.14 MONDAY warm up– 1mile Jog Olympic: 10×1 Hang Clean @ 80% Metcon1: 10min EMOM of: ODD- 10 Chest to Bar Pull Ups EVEN- 10... Read More
5.29.14 THURSDAY warm up– Flight Simulator to 35 and back Strength: 2×8 Deadlift Metcon1: 15…10…5 of: Single Arm DB Snatch…100/70 Burpee Box Jump For Time... Read More