Archive for July, 2013

Week 30 29th July 2013

July 28th, 2013

Monday

“Nancy”

5 rounds for time of:
400 meter run
15 Overhead squat, 45kgs/32.kg

deadlifts
5-5-5-5

Tuesday

Hang power clean
1-1-1-1-1-1-1 rep

50-40-20
double unders
burpees
K.B SDHP 32kg/24

Wednesday

Row 1 K
Five rounds of:
25 Pull-ups
7 Push jerk, 60kgs/45

Thursday

For time:
100 Double-unders
Run 100 meters
15 foot Rope climb, 4 ascents
Run 100 meters
30 Front squat, 60/45kgs
Run 100 meters
20 Dumbbell snatch, alternating, 30kg/25
Run 100 meters

Friday

For time:
20 Back squat, 100/75kg
30 Box jump, 30 inch box
40 Kettlebell swings, 24/16
50 Wall ball shots,

Saturday

For time:
27 Thruster, 45kgs
15 foot Legless rope climb, 4 ascents
21 Thruster,
15 foot Legless rope climb, 3 ascents
15 Thruster,
15 foot Legless rope climb, 2 ascents
9 Thruster,
15 foot Legless rope climb, 1 ascent

Week 29 22nd July 2013

July 21st, 2013

Monday

Ten rounds for time of:
40 Double Unders
7 Chest to bar pull-ups
7 Front squats 60/45kg
7 Clapping push-ups

Tuesday

“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Wednesday

Snatch balance 1-1-1-1-1-1-1

Three rounds for time of:
15 Hang power clean, 60/45kg
15 Burpees

Thursday

For time:
50 Wall ball shots,
10 Muscle-ups
40 Wall ball shots,
8 Muscle-ups
30 Wall ball shots,
6 Muscle-ups
20 Wall ball shots,
4 Muscle-ups
10 Wall ball shots,
2 Muscle-ups

an extra muscle up for each time
you drop the wall ball

Friday

Thruster 1-1-1-1-1-1-1 reps

In the first minute do 1 snatch
in the second minute do 2 snatches
3rd minute 3 snatches
and so on until you can not get
all the snatches out in the minute
50kg/30kg

Saturday

“Forrest”

Three rounds for time of:
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters

Week 28 15th July 2013

July 14th, 2013

Monday
Nics choice
15 squat cleans 75kg/55kg
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
30 KB push press 16/12kg
30 Double-unders
15 Thrusters 60/45kg
30 Pull-ups
30 Burpees
100 lunges 15kg/10kg plate oh

Tuesday

Total recall
15 min to record your
1 max rep
OHS
15 min to record your
1 max rep
Clean and jerk
15 min to record your
1 max rep
deadlift

Wednesday

“Garrett”

Three rounds for time of:
75 Squats
25 Ring handstand push-ups
25 L-pull-ups

Thursday

Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
Rest

Friday

“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Saturday
Linda
10-9-8-7-6-5-4-3-2-1
Deadlift 1 1/2 Bodyweight
Bench bodyweight
clean 3/4 bodyweight

Week 27 8 July 2013

July 7th, 2013

Monday

Happy Birthday Kelly
(It is his Birthday Wod!!!)
Run 1000 m
30 Burpee box jumps
Run 400 m
30 Snatches 50/30kg
Run 400 m
30 KB Sling Shots
Run 1000 m

Tuesday
“Hope”

Three rounds of:
Burpees
Power snatch 35/25kg
Box jump, 24″ box
Thrusters 35 /25 kg
Chest to bar Pull-ups

Wednesday
OHS
10-9-8-7-6-5-4-3-2-1
Elizabeth”

21-15-9 reps of:
Clean 60/45kg
Ring dips

Thursday
Filthy Fifty

50 Box jump,
50 Jumping pull-ups
50 Kettlebell swings, 16/12kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20kg
50 Back extensions
50 Wall ball shots,
50 Burpees
50 Double unders

Friday
Happy Birthday Naomi 2
15 min Amrap
10 Chins
20 Push ups
30 squats

Max Height Box/ Mat Jump

Saturday
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up