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Monthly Archives: July 2017

Saturday, July 22, 2017

A.  21, 15, 9 rep rounds for time of:
Deadlift – 315#/205#
Box Jumps – 24”/20”

B.  With time remaining play/practice odd objects lifts. For example sandbag thruster, front squat, deadlift or back squat, D-ball deadlift, clean, clean and jerk, thruster, overhead squat or Turkish get-up, axle bar cleans, presses, lunges, etc.

Coach’s notes:

Post time to complete A and notes for B to comments.

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Friday, July 21, 2017

As Many Rounds As Possible (AMRAP)in 40 minutes of:

Run 400m
5 Strict Pull-ups
10 Handstand Push-ups
20 Squats

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 13

Thursday, July 20, 2017

A.  Back Squat – 15, 9, 3

Compare to Sunday, September 4, 2016

B.  Alternate Strict Ring Inverts (5-8) with Superman holds (45s) X 3 each, rest 60s between.

Coach’s notes:

Post loads for each set to comments.

WOD Leaderboard
Comments: 10

Wednesday, July 19, 2017

“The Bear, Dumbbells”

Power Clean
Front Squat
Push Press
Back Squat
Push Press

7 sets without resting the dumbbells on the ground

Coach’s notes:

Perform as the regular Bear, except substitute dumbbells for the barbell.

WOD Leaderboard
Comments: 8

Tuesday, July 18, 2017

A.  Medicine Ball Backwards Overhead Toss for distance – play for 10-15 minutes.

Notes:  The weight of ball that is chosen needs to allow for speed upon release.  In other words do not go too heavy.  Also note, please go outside to grass, so we do not destroy the lights and heaters in the gym.

B.  “Elizabeth”

21, 15, 9 rep rounds for time of:
Clean – 135#/95#
Ring Dips

Compare to Tuesday, October 27, 2015

Coach’s notes:

Post distance and load used in A and time to complete Elizabeth to comments.

WOD Leaderboard
Comments: 7

Monday, July 17, 2017

All sets for time:

A.  5 Peg board ascents.
B.  50 Triple Unders.
Compare to Thursday, December 8, 2016
C.  400m Sprint
Compare to Friday, May 26, 2017
D.30 Cals on your choice.
Compare to Friday, May 26, 2017
E. 75 Kettlebell (KB) Swings – 2.0/1.5 pood
Compare to Thursday, December 8, 2016

Coach’s notes:

Post order complete and time for each set to comments.

WOD Leaderboard
Comments: 3

Sunday, July 16, 2017

1 round for time of:

400m carry – pick your favorite.
31 Sumo Deadlift High Pull (SDLHP) – 95#/65#
31 Push Press – 95#/65#
800m Run
31 Sumo Deadlift High Pull (SDLHP) – 95#/65#
31 Push Press – 95#/65#
400m carry

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 5

Saturday, July 15, 2017

A.  6 Rounds for time(s) and load(s) of:
20 Box Jumps
3 Power Cleans (touch and go)
Rest 2:30

B.  Alternate 30s each X 3 sets of superman and hollow body flutter kicks.

Coach’s notes:

Post time per round, load per round and total working time to comments.

WOD Leaderboard
Comments: 3

Friday, July 14, 2017

A1.  Skin the cat – 5 reps X 5 sets, rest 60-90s

Notes:  Control your movement throughout, i.e. no kipping

A2.  Strict Chest to Bar – 5 reps X 5 sets, rest 60-90s

Notes:  Add weight if needed.

B.  Squat “Grace”

30 Squat Clean and Jerk – 135#/95#

Coach’s notes:

Post notes for A1 and A2 and time to complete B to comments.

WOD Leaderboard
Comments: 5

Thursday, July 13, 2017

As Many Reps As Possible (AMRAP) in 35 minutes of:

1 Legless Rope Climb
Run 200m
2 Power Snatch – 95#/65#
1 Legless Rope Climb
Run 200m
4 Power Snatch
1 Legless Rope Climb
Run 200m
6 Power Snatch………continue in this fashion adding 2 power snatch each round

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 15