Fri. 7/11
Strength/Skills WOD:
10-10-10
Strict Pull-ups
Alternate with
15-15-15
Hollow Rocks
Conditioning:
As Many Rounds As Possible In 9 Minutes of:
8 Ball Slams (40#/30#)
12 Push Press (95#/65#)
Results
Sat. 7/12
Main Class:
Teams of 2 complete for time:
Chin Over Bar Pull-up Hold
60 Hand Release Push-ups
Deadlift Hold (225#/155#)
1000m Row
100m Run
80 Kettlebell Swings (53#/35#)
Overhead Bumper Plate Hold (45#/25#)
100 Squats
* One bar per team, Partner 1 begins with the hold (or run) while Partner 2 begins completing the required number of reps. (ex. Partner 1 holds Chin Over bar while Partner 2 completes HR Push-ups. Swap when partner 1 drops from bar)
** Switch when Partner 1 cannot maintain the hold position (or when Partner 1 returns from the 100m run)
*** Alternate until the task is done and move on.
Advanced RX Class:
Strength WOD:
1-1-1-1-1
Clean (Squat)
Conditioning:
2 Rounds, 1:30 per station each round of:
Rope Climb 15ft.
30 Sec. Rest
Bar Muscle-up
30 Sec. Rest
Box Jump (30″/24″)
30 Sec. Rest
AbMat Sit-up
30 Sec. Rest
Double-Under
* Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1:30, the clock does not stop or reset between stations.
Results
Mon. 7/14
Strength WOD:
3-3-3
Front Squat
For time:
Walking Lunge, 100 ft.
21 Pull Ups
21 AbMat Sit-ups
Walking Lunge, 100 ft.
18 Pull Ups
18 AbMat Sit-ups
Walking Lunge, 100 ft.
15 Pull Ups
15 AbMat Sit-ups
Walking Lunge, 100 ft.
12 Pull Ups
12 AbMat Sit-ups
Walking Lunge, 100 ft.
9 Pull Ups
9 AbMat Sit-ups
Walking Lunge, 100 ft.
6 Pull Ups
6 AbMat Sit-ups
Results
Tues. 7/15
Strength WOD:
5-5-5-5-5
Press
Conditioning WOD:
3 Rounds for time:
30 Double Unders
15 Push Press (75#/55#)
15 Box Jumps (24″/20″)
10 Jumping Air Squats
Results
View this photo
View this photo
Wed. 7/16
Strength WOD:
1-1-1-1-1
Power Clean + Clean (Squat)
* Touch and go.
Conditioning:
For time:
1000m Row
25 Lateral Burpees Over the Rower
400m Run
Results