Tuesday WOD (7/29/14) Cash in, Cash out

TTB Katie

For Time:

30 Kb Swings, Cash in (60/45)

Then…

4 Rounds of:
20 Toes to bar
20 Decline push-ups (20″ box)

Then…

30 Kb Swings, Cash out (60/45)

Monday WOD (7/28/14) SUMOS

SDHP

AMRAP in 16 minutes:

10 SDHP (75/55)

10 Ring dips

Friday WOD (7/25/14) Long Pulls

Sit up

For time:

500m Row

50 Squats

40 Sit-ups

30 Hand-release push ups

20 Strict pull-ups

500m Row

Thursday WOD (7/24/14) The Morrissey

Snatch

EMOM for 16 minutes:

Odd minutes: 4 Wide-grip Deadlifts

Even minutes: 2 Snatch Balance

Wednesday WOD (7/23/14) Cash in. Cash out.

Double unders

For time:

100 Double Unders Cash In
50 Single-arm Db Snatch (55/35)
50 Ball Slams (30/20)
100 Double Unders Cash Out

Tuesday WOD (7/22/14) Who moved my cheese?

Thruster

4 Rounds for time:

400m run

15 Thrusters (125/85)

Monday WOD (7/21/14) Squat Ladder

Front Squat

EMOM for 21 Minutes:
1 rep in minute #1
2 reps in minute #2
3 reps in minute #3
and so on…
Minutes 1-7: Overhead Squats (45/35)
Minutes 8-14: Front Squats (45/35)
Minutes 15-21: Back Squats (45/35)

Saturday WOD (7/19/14) “DT”

Deadlift

“DT”

5 rounds for time:

12 Deadlifts (135/95)
9 Hang cleans
5 Push press

Friday WOD (7/18/14) This might hurt a little!

Pull up

1 attempt for max rep pull-ups (any style)

Then:

4 Rounds for time:
12 Weighted Bulgarian split squats (30/20)
12 Weighted Step-ups (30/20#, 24/20″)

Thursday WOD (7/17/14) AMRAP Day

Kb Swings

Zombie Squat Practice

Then:

20 minute AMRAP:

20 Kb Swings (45/35)

50 Double Unders

1 Wall Sprint