Jul 23 2014

WOD 7/24

Performance & Foundations - Post Test Week
3:00 Max Pull-ups
3:00 rest
3:00 Max Cal Row
3:00 Rest
3:00 Power Snatchs 75/45
3:00 Rest
3:00 Max 20 M Shuttle Run (10 M down, 10 M Back)

“Endurance is not just the ability to bear a hard thing, but to turn it into glory.”-William Barclay

Jul 22 2014

WOD 7/23

Performance & Foundations - Post Test Week
A. 1 RM Hang Squat Clean in 15:00

B. 1 RM Bench Press in 20:00

C. Bench Press:  Max Unbroken Reps @ 85% of 1RM

“Fortitude is the marshal of thought, the armor of the will, and the fort of reason.”-Francis Bacon

 

Jul 21 2014

WOD 7/22

Performance & Foundations
20:00 For Quality
300 M Run
10 Unweighted Lateral Step-ups (Total)
10 MB Half Moons (total)
10 MB Swings
10 MB Tic Tacs (Total)
10 Speed Skaters (Total)
50 M Farmer Walk
*Move at an easy to moderate pace, focus on great movement quality throughout, a good goal would be to finish 3-4 rounds

or

Make up Day

“Quality is not an act, it is a habit.” -Aristotle

Jul 20 2014

WOD 7/21

Performance - Post-Test Week
15-12-9-6-3
Thruster @ 95/65
Burpees over bar
8:00 Time Cap

Foundations
12-9-6-3
DB Thruster
NPU Burpees over bar

“All great achievements require time.” -Maya Angelou

Jul 18 2014

WOD 7/19

Free Community WOD: 9:00 am Class

All Levels: 10:00 am Class
16 Rounds
in a :60 Window:
7 Toes to Bar
100 M Run
Max PC @ 135/95
*2 person team, partners each complete 1  round then rotates,   each person completes 8 round
*Record total PC completed

**Extra Credit**
30:00 Walk / Run
*Walk the Straights, run the curves, if you have a HR monitor keep you HR under 65% of Max HR

july wod

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