Latest WODs

Competitor

  • July 30th, 2014


Main – Competitor

Session 1

Strength

Every 1:00 for 12:00

odd: Deadlift (6 @ 70%)

TnG, not bouncing

even: Rower (12 cals @ 90% effort)

log slowest time in notes

Strength WOD

At The Yard

Metcon (3 Rounds for time)

15m Arm Over Arm Sled Pull (heavy)
12 Axle Shoulder to Overhead (155/105)
9 Bar Facing Burpees
(3:00 Rest)
sled pull should be tough effort
axle aim for unbroken
burpees AFAP

Session 2

Metcon (4 Rounds for time)

800m Run @ 80-85%
goal is equal times

On Ramp #1

  • July 29th, 2014


Main – On-Ramp

Skill/Strength

Mobility x 10 mins
-Squat Therapy

Capacity

Every 1:00 for 10:00
Score Lowest Rep Set Only

Odd: Hand-release Push-Ups (5xAMRAP)

Even: Wall Balls (5xAMRAP)

Metcon

Metcon (Time)

For Time
25 Air Squats
400m Row
20 Air Squats
300m Row
15 Air Squats
200m Row
10 Air Squats
100m Row
5 Air Squats

CrossFit

  • July 29th, 2014

Main – CrossFit

Strength

Superset
Every 2:00 for 10:00

Ball Over Shoulder (5 x 5)

Burpee (5 x 8 AFAP)

Metcon

Partner WOD!!!

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP
50 Wall Balls (20/14)
40 KB Swings (53/35)
30 Toes to Bar (scale K2E or V-Ups)
200m Run (each, done separately)
One person works at a time.
Run worth 2 reps (1 per person).