Monthly Archives: July 2017

7.26.17

  Strength Push press 1×2 @90% 1×1 @95% 1RM WOD 5RFT 5 ring muscle ups 10 front rack lunges 95/65 250m row

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7.25.17

    A) Airdyne 8X :30/:20 rest score = total calories B) AMRAP 8 7 front squats 135/95 7 C2B pull ups

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7.24.17

  Strength Front squat 12×3 @60% ( :45 per set) WOD 7 rounds 10 T2B 8 ring dips

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7.21.17

  Strength Power clean 12×3 @70% (00:45 per set) WOD 3 Rounds 200m run Rest 1:1 400m run Rest 1:1 600m run Rest 1:1

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7.20.17

WOD A) Airdyne 4x 1 mile (rest 1 minute after each) REST AS NEEDED B)  L-sit (accumulate 2 minutes) then 21-15-9 Deadlifts 225/155 V-ups

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7.19.17

  Strength Push press 4×2 @90% WOD 3 rounds 200m run 12 snatches 95/65 (not power) 6 ring muscle ups

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7.18.17

    A) 8X :30 row/:20 rest score = total calories B) 750m row 10 burpees over rower 500m row 20 burpees over rower 250m row 30 burpees over rower

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