WOD
Strength
2 min Stations- sled push- rowing- tire flips 2 people- farmers carry-rope whips
WOD
15 min amrap
15 box jumps 24/20
12 Kettle bell swing 70/45
9 dead lifts 135/95
WOD
Monday 7/15/2013
Strength– on the minute for 10 mins
2 front squats 135/95
2 thrusters 135/95
WOD
4 RFT
400 meter run
10 thrusters 95/65
5 muscle ups ring or bar- scaled is dips 15
“The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100 percent.” Arnold Schwarzenegger
Friday 7/12/2013
WOD
10 RFT
6 hang power clean(135/95)
9 push ups
12 overhead lunges (45/25)
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No Surrender No Defeat
Wednesday 7/10/2013
WOD
18 min AMRAP
12 wall balls (20/14)
9 burpee box jumps (24/20)
6 KBS (70/55)
Tuesday 7/9/2013
Monday 7/8/2013
WOD
2 RFT
40 hollow body sit ups
30 Front squats 95/65
20 Push press 95/65
10 Thrusters 95/65
TRAIN INSANE OR REMAIN THE SAME
Saturday 7/6/2013
Strength
Sumo Deadlift
8×3 Work up to 1 heavy 3 rep max
WOD
Grace
Clean and Jerk 30 reps(135/95) for time
Grace will be judged by games standards or coach will no-rep you
All reps done from the grounds with no bounce
Head pull through at the top with arms locked
And done in 2 motions the clean followed by a jerk
Friday 7/5/2013
WOD
30-20-10
Pull ups
Push ups
Ring rows
Calorie row
Sit ups
Only those who are willing to risk going too far can possibly find out how far one can go. ― T.S Elliot
