Month

July 2015
Pre WOD 1 Arm Kettlebell Row4 X 10 (10R/10L) Workout of the Day 7/31/2015 12 minute s as many rounds as possible 3 Curtis P’s (powerclean/right leg lunge/left leg lunge/push press) 6 clapping pushups 9 pullups Post WOD 4 X 50 meter banded partner sprints
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Workout of the Day 7/30/2015 For time 600 meter run 20 power cleans (#155/#95) 400 meter run 15 power cleans 200 meter run 10 power cleans 100 meter run 5 power cleans Post WOD 40 V ups After every 10 flip over and hold front plank position for 1 minute
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Pre WOD Back Squat5 X 3 Workout of the Day 7/29/2015 30 minutes as many rounds as possible 15 wall ball shots (#20/#14)(10/’9′) 30 cal row 60 double unders
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Pre WOD Not for time, partition as necessary Ring Rows40 reps GHD Sit ups40 reps Ring Dips40 reps Workout of the Day 7/28/2015 20 minutes as many rounds as possible 20 meter sled drive (#75/#50) (10 meter high push/10 meter low push) 200 meter run 20 squats
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Pre WOD Press7 X 3 Workout of the Day 7/27/2015 12 minutes as many rounds as possible 3 kettlebell swings (32kg/24kg) 3 box jumps (24″/20″) 3 burpees 6 KB swings 6 BJ’s 6 burpees 9/9/9, 12/12/12, etc……… Post WOD 50 hollow rocks
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Workout of the Day 7/25/2015 With a partner, complete as many rounds as possible in 20 minutes 50 meter barbell carry (#135/#85) 20 deadlifts 50 meter barbell carry 20 barbell pushups 50 meter barbell carry 20 lateral jumps over barbell 50 meter barbell carry 20 barbell pushups
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Pre WOD Ball Up, lower through front lever5 X 3 Workout of the Day 7/24/2015 5 rounds 3:00 300/250 calorie row AMRAP bench press (3/4 BW) 2:00 rest
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Pre WOD Every minute on the minute for 8 minutes Power Snatch1 rep Hanging Squat Snatch1 rep Workout of the Day 7/23/2015 Every 2 minutes for 14 minutes perform.. 10 front squats (#135/#85) 10 burpees
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Workout of the Day 7/22/2015 5 rounds for time 15 pullups 25 calorie row 50 double unders Post WOD 100 russian twists with med ball (#20/#14) (L+R=1)    
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Pre WOD Not for time 100 perfect pushups Workout of the Day 7/21/2015 12 minutes as many rounds as possible 1 power clean (#135/#85) 2 box jumps (30″/24″) 2 PC’s 4 BJ’s 3/6, 4/8, 5/10 etc…. Post WOD 40 barbell rollouts
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