Tags » Wods

Day 20 - July 30, 2014 WOD 7.3

Warmup

3 rounds:

8 dips

20 squats

8 pullups

20 double unders

Front Squat

5-5-5-5-5

Results: 0-0-0-0-0

WOD

10 rounds for time of:

Row 200 meters

15 pushups

Time: 00:00

WOD's

Mile Time Trial!

WARM UP

400m Run

Plyos

ENDURANCE / WOD

Part 1 (0:00 – 12:00)

1 Mile Run

Part 2 (12:00 – 16:00)

30 Burpees to a Target

Part 3 (16:00 – 25:00)

EMOM Complete:

8 WBS (20/14)

5 LHPU

WOD's

WOD: Thursday, 31 July 2014

WOD: Thursday, 31 July 2014

.
Warm Up:

Foam Rolling & Basic 4 Stretching

before class

Dynamic Warmup

Top of the Head Drill – Knee Grab… 269 more words

WODs

Wed, 30 Jul 14

1) 1-1.2 mile slow jog

2) 3 rounds of
5 muscle ups
15 burpees
400m run

12-14ish min

WODs

7/30

A. Snatch pull 1.1×5; rest 20 sec/rest 2 min
B1. RDL @2010; 3-4×5; rest 30 sec
B2. GH raises wtd @20X1; 4-10×5; rest 3 min… 28 more words

WODs

WOD 30072014

SESIÓN DE MAÑANA: 1, 2
ESIÓN DE TARDE: 3
SESIÓN COMPLETA: 1ac, 2, 3ad

1. FUERZA
Shoulder press 3*5@80%
Push press 3*2@90%
111 push jerk… 34 more words

Rump Day

Narrow Bench Press – 5×10

8 rounds for time

10 Barbell stepups *5 per side @45/35

20 Barbell lunges @ 45/35

10 ground to overhead 45/35… 10 more words

WODS