WOD 07 18 14

WU
Arm circles
Small/Big/Fwd/Bkwd
Then
2 rounds
Slow row 500
10 Wall Squats
10 Pushups
10 Abmat Situps
WOD
"Wittman"
7 Rounds AQAP
15 KBS 1.5/1
15 PM 95/65
15 BJ 24/20
PWOD
Stretch

WOD 071714

WU
Run around building
Then
2x10 CFWU
Strength
5x5 Klokov Press
@60 % OHS 1RM
WOD
3 rounds AQAP
20 K2E
15 Ring Dips
10  KB Thrusters 1/.5
PWOD
Stretch

WOD 07/16/14

WU
ROW 500m
Burgener Warm Up w/PVC
15 Medball Cleans
15 FS 45/33
WOD
Worktops find 1RM C&J
PWOD
Floss and roll out

WOD 07/15/14

WU
AC 10 min
Strength
3x3 BS @80%1RM
WOD
"Randy"
75 Power Snatches @75/45
PWOD
Tabata V-Up

WOD 07/14/14

WU
20 each
Arm circles
Hip rotations
Medball Cleans
Then across gym and back
Forward Roll
Backward Roll
Cartwheel
Strength
Practice HSPU
WOD
2 rounds AQAP
Row 500m
40 AS
30 Abmat Situps
20 Pushups
PWOD
Stretch

WOD 07/11/14

WU
3 rounds
15 reps each
Box dips
GHD Situps
Alternating Superman
AS
Strength
EMOM 7 min
5 Power Snatch 95/65
WOD
AMRAP 10 min
5 BJ 30/24
10 Push-ups
15 KBS 1.5/1
PWOD
Stretch