Archive for the 2015 Category

August 7

Posted in 2015 on August 7, 2017 by Andy

LIFT:Back Squat

5 @ 65%

3 @ 75%

2 @ 85%

2 @ 90%

Then:

Front Squat

3 @ 70%

2 @ 80%

2 @ 85%

1 @ 90%
WOD: 

“””ORKO”””

For Time:

10 Rounds

3 Thrusters (155/105) (135/95) (115/75) (95/65)

3 Bar Muscle Ups

*Sub. Bar MU for Burpee C2B Pull Up accordingly.

July 23

Posted in 2015 on July 23, 2017 by Andy

Skill/Strength:3 rounds

10 keg squats

100′ harness(belt) 

bear crawl sled drags
WOD:

Tug of War

(Penalty for losing team)

July 4

Posted in 2015 on July 7, 2017 by Andy

“McGhee”

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

July 2 

Posted in 2015 on July 2, 2017 by Andy

SKILL/STRENGTH:Atlas Stones to Shoulder
WOD:

Team WOD

Atlas Stone Static Hold

“Max Reps of “”?”””

“*Score is total reps of “”?”””

*Atlas Stone must be in static

hold for reps to count

June 18

Posted in 2015 on June 18, 2017 by Andy

SKILL:Partner Farmer Carry/DL
WOD:

StrongDad Partner/Team WOD

June 11

Posted in 2015 on June 11, 2017 by Andy

Skill/Strength:Bench PRess 

Work up to 1RM

Then MAX static hold with 25%
WOD:

Team WOD 

*atlas stones

*prowler 

*barbell carry

June 5

Posted in 2015 on June 4, 2017 by Andy

SKILL:3 x 5 Wall Facing Handstand Negatives into Push Up

*3 Sec. Lower Down.

**Adjust reps according to strength.

***Sub. 3 x 1 Wall Walk w/ a 20 Sec. Elevated Hollow Hold
LIFT:

Clean Complex

*1st Pull (3 sec. hold), 2nd pull (3 sec. hold), Full Clean (2 sec.hold in squat)

2 @ 65%

2 @ 70%

2 @ 75%

2 x 2 @ 80%
*Work your BB pathaway. Focus on positioning.
WOD: 

“””GG1″””

AMRAP 15 

10 Squat Clean & Jerks (135/95) (115/75) (95/65) (75/55)

15 Bar Facing Burpees

8 Squat Clean & Jerks (165/115) (135/95) (115/75) (95/65)

15 Bar Facing Burpees

6 Squat Clean & Jerks (185/125) (165/115) (135/95) (115/75)

15 Bar Facing Burpees

4 Squat Clean & Jerks (205/135) (185/125) (165/115) (135/95)

15 Bar Facing Burpees

2 Squat Clean & Jerk (225/155) (205/135) (185/125) (165/115)

15 Bar Facing Burpees

Max Squat Clean & Jerks (245/175) (225/155) (205/135) (185/125)

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