WOD

Fri. 7/22/16

Death By Clean & Jerk @ 115/88

1st min = 1 rep
2nd min = 2 reps
3rd min = 3 reps
Etc..
Continue pattern until you can no longer complete the required number of reps in the given minute.

Th. 7/21/16

5 Rounds

1 Rope Climb – Sub 3 Rope Pulls
5 Dips @ #20/BW
10 Hang Power Cleans @ 135/103
15 WBS @ 20/14
20 Singles

Wed. 7/18

 

5 Rounds
Patriot Run – Sub 500m Row
7 KBS @ 32/24
14 OHS @ 105/78

Tues. 7/19

Buy In – Patriot Run

9-15-21-15-9
Deadlifts @ 155/118
Dubs – Sub 2:1 Singles + 5 Burpees
Pull Ups

Mon. 7/18/16

9min AMRAP
9 Power Snatch  75/55
12 Burpee Box Jump  24/20

Fri. 7/15

5pm will be the last training session today

there will not be a 6pm session

BI 5 BFB

4 Rounds

5 Thrusters 155/118
15 Cal. Row
25 Singles

5 BFB

Th. 7/14

Last session Friday 7/15/16 will be 5pm

there will be no 6pm session Friday

15-12-9-6

WBS
PC
PU
TT

Wed. 7/13/16

3 Rounds
10 HSPU
20 Deadlifts @ 155/118
30 DB Snatches @ 40/25 – 15 per arm
400m Run
300m Row
20 Dubs
10 Singles

Tues. 7/12/16

Tues. 7/12

Back Rack Presses – For Load


15min AMRAP

11 Thrusters @ 95/73
9 SDHP @ ” ”
7 Bar Facing Burpees

Mon. 7/11/16

Helen

Fri. 7/8/16

10!

Power Snatch  105/78
T2B

After
Even#  Rounds – 5 Cal. Row
Odd# Rounds – Red Brick Run

Note – Up North stairs to rowers,
Down South stairs from rowers

Th. 7/7/16

BI:
5 Pull Ups
10 Push Ups
15 WBS 20/14
10 Push Ups
5 Pull Ups

5 Rounds
5 dips 40#/20# Chains
10 Sumo DL 185/143
15 BFSU
20 DU
30 Singles

Wed. 7/6/16

For Time :

20-16-12-8-4
KBS  24/20
Box Jumps  24/20
STO 115/88
1KB Tri. Turn FC 24/20

Tues. 7/5/16

Happy Birthday America

7/4/1776

Buy In – 2 Patriot Runs

7 rounds
4 Power Cleans @ 185/143
17 Burpees
Then AFTER last round, Complete..
76 Air Squats
240 Singles

Run Sub – 1000m Row

7/1/16

Fri. 7/1

Push Press – Heavy 3

Squat Cleans – Heavy 3

EMOM x 11mins – For Load
Clean Complex
1 Deadlift
1 Hang Power Clean
1 Power Clean
1 Hang Squat Clean
1 Jerk

Note – Starting wt.

135/103. Add 5lbs total wt. per round. Finish wt. 185/153

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