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July, 2015  // Posts published in July, 2015

29 Jul WODs | Comments

Tuesday, July 28

SWOD:

  • Tabata Tabata
The Tabata interval is 20 secs of work followed by 10 secs of rest for 16 intervals. WOD: 10-9-8-7-6-5-4-3-2-1 reps, for time of:
  • Hang Power Clean, pick load
  • AbMat Sit-up

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27 Jul WODs | Comments

Monday, July 27

2015-07-27 07.31.47SWOD: Every 1 min for 10 mins.

  • 5 Clean & Jerks, pick load
WOD: 21-15-9 reps, for time of:
  • Deadlift, 225/155 lbs
  • Handstand Push-up

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23 Jul WODs | Comments

Thursday, July 23

2015-07-22 19.24.55-1SWOD:

  • Front Squat 3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets. WOD: For time:
  • 50 Lunges
  • 10 Push-ups
  • 40 Lunges
  • 20 Push-ups
  • 30 Lunges
  • 30 Push-ups
  • 20 Lunges
  • 40 Push-ups
  • 10 Lunges
  • 50 Push-ups

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23 Jul WODs | Comments

Wednesday, July 22

2015-07-22 09.32.30-1SWOD:

  • Bench Press 5-3-1
Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 5 rounds for time of:
  • Run, 200 m
  • 10 Burpees
  • 10 Box Jumps, 24/20 in

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21 Jul WODs | Comments

Tuesday, July 21

2015-07-09 19.24.37-1SWOD:

  • Push Jerk 3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 21-15-9 reps, for time of:
  • Wall Ball, 20/16 lbs
  • Sumo Deadlift High-pull, 75/55 lbs
  • Box Jump (20 In.)
  • Push Press, 75/55 lbs
  • 800m run - 21 - 400m run - 15 - 200m run - 9

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21 Jul WODs | Comments

Monday, July 20

2015-07-20 09.36.02-1SWOD:

  • Power Clean
4xME at 70% 1RM Rest 1:30 between sets. 30 sec work, 90 rest for 4 rounds WOD: Complete as many rounds as possible in 15 mins of:
  • 5 Hang Power Cleans, 135/95 lbs
  • 5 Front Squats, 135/95 lbs
  • 5 Shoulder-to-Overheads, 135/95 lbs
  • 5 Burpees

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14 Jul WODs | Comments

Tuesday, July 14

2015-07-13 17.35.59-1SWOD: 4 rounds for time of:

  • 10 Kettlebell Push Press (One Arm R)s, 53/35 lbs
  • 10 Kettlebell Push Press (One Arm L)s, 53/35 lbs
  • 10 Kettlebell Bent Rows, 53/35 lbs
  • 10 Kettlebell Bent Rows, 53/35 lbs
WOD: Every 2 mins for 14 mins do:
  • 7 Hang Power Snatches, 95/65 lbs
  • 7 Pull-ups
  • 7 Thrusters, 95/65 lbs
  • 7 Burpees

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14 Jul WODs | Comments

Monday, July 13

SWOD:

  • Bench Press 5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 9-6-3 reps, for time of:
  • Deadlift, 70% 1RM
  • Handstand Push-up
*Run 800m between rounds.

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02 Jul WODs | Comments

Wednesday, July 1

SWOD: Every 1 min for 10 mins, alternating between:

  • 15 Kettlebell Swings, 53/35 lbs
  • Plank Hold, 30 secs
WOD: For time:
  • Row, 1000 m
  • 25 Wall Balls, 20/16 lbs
  • Run, 800 m
  • 25 Wall Balls, 20/16 lbs

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