Month: July 2015

Strength: Tempo Back Squat, 50%, 4×5, 3 Sec Descent, 1 Sec Pause, 1 Sec Ascent, Every 90 sec WOD:  3RFT 3 Rounds of: 21 Slam

5RFT 400 Meter Run 30 Box Jumps (24/20) 30 Wall Balls (20/14) 5 Burpees 40 min cap Previously Done on 8.26.13

Gliders L- Raises/Knee Tucks TRX Row Rower Rope Slam Incline Dumbbell Row Hip Band Walk (ankles) Pass Betweens Bench Hops Sumo Squat 1x @ 30:30

Strength: Deadlift 10×3, 70%, Drop and Reset Every Set (EMOM) WOD: Partner For Time 400 Meter Run 20 DL (185/135) 20 Box Jumps (24/20) *Relay

Strength: Snatch, Find 1RM Power snatch to squat snatch complex (touch and go), 10 min WOD:  AMRAPS AMRAP – 10 Min 40 Double Unders 8 Bar

Strength: Front Squat, 5, 5, 3, 3, 3 (%80, 80, 85, 90, 90+) (0:00, 2, 4, 6, 8) WOD:  For Time – 25 min cap

Strength: Squat Clean, 3×1 @ 80%, 4×1 @90%, 1×1 at 100%+ WOD:  5RFT 200 Meter Run (if raining, 50 Double Unders) 5 Hang Power Cleans

Strength: S2O, 4×6, 75%, Every 90 Seconds (0:00, 1:30, 3:00, 4:30) WOD:  20 Min Climb the Ladder  2 Alt DB/KB S2O (50/35) 2 Pull Ups

WODwiththeCoaches! 2015 Schedule Week 1 – 7/12  50 Min AMRAP of HotShots 19 (6RFT of 30 Air Squats, 19 Power Cleans (135/95), 7 Strict Pull

Sled Push Hi Lo Plank TRX Row GHD Lean Back Hold Rope Slam Seated D. Curl Tire Flip SSJ Shoot Throughs Rower Low Push Up