28th July

July 27th, 2014

Monday

5 rnds
sledgehammer
row
back extention
rope climb
farmers run
1 min rest

10 seconds between change overs. or 5 burpees in break.

Tuesday
Hello everyone,tomorrows WOD has been changed again. it is now the jakeroff beanie WOD. Jake Roff, Naomi’s brother has just undergone brain surgery to remove a large tumor. As it is close to our hearts we are doing a wear a beanie WOD to help raise money for brain cancer research.

Bring a beanie to work out in and some coin.to donate to brain cancer research.

Jakeroff beanie WOD

4rnds
12 strict chins
25 wallball sit ups
run 400m

Wednesday
For time:
8 deadlifts, 155 lb.
7 cleans, 155 lb.
6 snatches, 155 lb.
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts, 155 lb.
5 cleans, 155 lb.
4 snatches, 155 lb.
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts, 155 lb.
3 cleans, 155 lb.
2 snatches, 155 lb.
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

Thursday

Run 800m

Then 10 rounds of

10 box jumps

10 ring dips

Then run 800.

Friday

Snatch

1.1.1.1.1

21-15-9

Squat cleans 60kg/45kg

Sit ups

Saturday

Running fran

21-15-9

Thrusters 45kg/30kg

Chin ups

Run 200m between each set thrusters and chins.

 

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