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

Wednesday WOD (7/16/14) Elbows up, please!

Front Squat

Handstand Walk Practice (Yes, really.)

(3 attempts with a spotter)

Then:

Front Squats:
5-5-5
3-3-3
1-1-1

Tuesday WOD (7/15/14) Pace yourself

Row

3 Stations, 4:00 each

for max calories or reps

Station 1: Max calorie row

Rest 2:00

Station 2: Mountain climbers

Rest 2:00

Station 3: Db Weighted Sit-ups (30/20)