Monthly Archives: July 2014

Monday, July 28, 2014

Monday, Jul 28th

Warm Up:
4 Rounds
:15 Jumping Jack
:15 Air Squat
:15 Mountain Climber
:15 Jump Squat

WOD:
Badger
3 rounds for time of:
30 Squat Cleans, 95/65 lbs
30 Pull-ups
Run, 800m

Competitor:
Farmer Carry: 400m for time (KB 32kg/24kg)

TUESDAY 22 July

 

W/U –
4 Rounds
:15 Jumping Jack
:15 Squat
:15 Mountain Climber
:15 Jump Squat 4 Rounds
1:00 Rest
4 Rounds
:15 Plank
:15 Superman
:15 Side Plank
:15 Side Plank
1:00 Rest
Push Up: 3 every :15 for 16 Intervals
1:00 Rest
2 Box Jump (Step Down) every :15 for 16 Intervals

WOD –
Complete as many rounds as possible in 15 mins of:
3 Power Cleans, 185/120 lbs
6 Front Squats, 185/120 lbs
9 Burpees

Competitor –
Row 10 km
Perform at 60% effort