Monthly Archives: July 2015

WOD for 8.1.15

Strength:
Open gym will be hosted from 10:00am - Noon. Please be respectful of those participating in the recommended METCON and make sure you still ask the kind folks at the front desk for a number.

Metcon:
For Time:
Buy in: 1600m Row
50 Double Unders
10 Thrusters (95/65)
50 Box Jumps
10 Thrusters
50 Push-ups
10 Thrusters
50 Butterfly Sit-ups
10 Thrusters
50 Burpees

WOD 7.31.15

Strength:
Skill/Practice:
3 Rounds
Team Suicide Sprints
+
15-20 Mins Mobility

Metcon:
10x
5 Pull-ups
25 Double Double-unders

WOD for 7.30.15

Strength:
Tempo Dead Lifts
(5 count on the way down, 0 on the way)
5x5 @ 75%

Metcon:
15 Min AMRAP
10 Front Rack Lunges (95
15 Push-ups
20 Latteral Bar Hops
1 Rope Climb (Mod: 5 Ring Rows)

WOD for 7.29.15

Strength:
Push Press
In 5 sets...
work up to a 3RM

Metcon:
5 Rounds for Time
30 Double Unders
20 Plate Situps (25/15)
10 Burpees

WOD for 7.28.15

Strength:
Back Squats
5x8 @ 70%

Metcon:
For Time:
21 KB Squats
9 KB Swings
15 KB Squats
15 KB Swings
9 KB Squats
21 KB Swings