Monthly Archives: July 2015

Friday 31 July WOD

FOR SPLIT TIME: 6 Rounds 50m Sprint 6 Deadlifts @ 255/175lbs 50m Sprint *take a couple minute break between rounds We’ll run heats with the stopwatch, like a normal sprint day. Pick a weight that lets you do all 6 … Continue reading

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Thursday 30 July WOD

FOR TIME: “Gina” 4 Rounds 100ft Overhead Walking Lunge @ 45/25lb (plate) 30 Box Jumps @ 24/18″ 20 Wallballs @ 20/14lb 10 Handstand Push-ups Post your time to the comments. Gina was a US Air Force Captain who served 5 … Continue reading

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Wednesday 29 July WOD

FOR TIME: In teams of two, complete: 50 Burpees 150 Pull-ups 50 Burpees Post your time to the comments. All reps can be split between the partners; pull-ups can only be performed if the partner is holding a plank position.

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Tuesday 28 July WOD

FOR TIME: “Loredo” 6 Rounds 24 Squats 24 Push-ups 24 Walking lunge steps 400m Run Post your time to the comments.

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Monday 27 July WOD

AS MANY REPS AS POSSIBLE IN 10 MINUTES: Every minute on the minute for 10 minutes, 5 Burpees Over The Bar Max Rep Power Cleans the remainder of the minute @ 75% of 1 Rep Max Weight Aim for a … Continue reading

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Friday 24 July WOD

FOR TIME: 7 Rounds 7 Deadlifts @ 205/115lbs 14 Kettlebell Swings @ 53/35lbs 21 Double-Unders** 200m Run Post your time to the comments. ** Sub the double-unders with 10 Burpees instead of single unders. If you can’t or still choose … Continue reading

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Thursday 23 July WOD

FOR MAX WEIGHT: 5¬†Back Squats 3¬†Push Press (from the back) 1 Thruster (from the back) *complete 100 sit-ups before packing up Post your weights used to the comments. The complex is to be completed as one set. Use our tried … Continue reading

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