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Wednesday

IMG_1482[1]

Phuong & Jax

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A.  Clean & Jerk build to a max (20 Min)

B.  OHS
1 set of AMRAP at 65% 1 RM

C.  10x
3 G2OH (135/95)
5 Weighted Pull Ups (50/25), * scale from there

By |July 29th, 2014|WOD|0 Comments

Tuesday

IMG_1451[1]

Do Hun

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EMOM 8
Odd: 2  DL @ 90%
*use any grip
*same weight for each set

Even:  3 Push Press @ 70%
*same weight for each set

B. 2 min work: 4 min rest x 4
15 Thrusters (95/65), (L2 75/55), (L3 65/45)
15 Box Jumps step down (30/24), (L2 24/20)
AMRAP Burpees in time remaining

By |July 28th, 2014|WOD|0 Comments

Monday

photo (20)

Matt

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A.  Power Snatch build to a max in 20 minutes

B.  3 Front Squats @ 85% x 5 @ 20X1 tempo
*same weight each set
*rest 1:30 between sets

C. Teams of 3 athletes ( 1 athlete working at a time)
4 x 200m Sprints for each athlete

By |July 27th, 2014|WOD|0 Comments