Blog

7/23/2012

15 Min to Establish 1RM Overhead Squat
WOD: 4 Rounds for Total Reps (1 min each movement)
KB Swings 70/53lb
Wall Balls 20/14lb
Burpee Box Jumps 24/20″
30′ Shuttle Runs (# laps)
Rowing (calories)
—Rest 1 min between Rounds

***This is similar to Saturdays WOD, since the attendance was low

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7/21/2012

WOD: 3 Rounds for Total Reps (1 min each movement)

KB Swings 70/53lb

Wall Balls 20/14lb

Tire Flips 400lb

Box Jumps 30/20″

Rowing (calories)

—Rest 1 min between rounds

***Good luck to Chris and Kyle. They are both competing in the Test Your Metal competition at the Lehigh Valley Sportsfest.

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Kyle – 3 Min Amrap Front Squats 125lb. Nice job!

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Chris – 3 Min Amrap Front Squats . Front Rack is getting better!

7/20/2012

Strength: Shoulder Press 7×1 (Work up to 1RM or do all 7 reps at 90%)

WOD: “Again Faster WOD 2”
8 Min Amrap:
3 Wall Climbs
3 Snatch Complex 125/85lb (1 complex = power snatch, hang power snatch, hang squat snatch)
—Rest 3 min

Run 800m for time

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7/19/2012

Strength: –Work up to a 1RM DL
–4 x Max Effort Pull-ups (Choose band that will allow no more than 8 Pull-ups)
WOD: 5 Rounds for Time:
8 DL (50% of 1RM)
10 Pull-ups
12 Sit-ups
250m Run

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7/18/2012

Strength: Front Squat 5×3
WOD: “Elizabeth” (Benchmark WOD)
21-15-9
Squat Cleans 135/95lb
Ring Dips

Midline: 3x Max L-Sit/Plank Holds

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Amy: Modified L-Sit hold

7/17/2012

Skill Practice: 15 Min of Squat Snatches
WOD: 5 Rounds ALL OUT for time:
50 Double Unders
15 SDLHP 95/65lb
300m Row
—Rest 2 min between rounds
Score = Total time minus 8 min


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7/14/2012

“Partner WOD 4.0”
Run 800m
30 Partner DL 365/275lb
30 ALT Burpee Box Jumps 24″/20″
30 Partner Pullups
30 Sit-ups Facing Each other
20 Partner DL 365/275lb
20 ALT Burpee Box Jumps 24″/20″
20 Partner Pullups
20 Sit-ups Facing Each other
10 Partner DL 365/275lb
10 ALT Burpee Box Jumps 24″/20″
10 Partner Pullups
10 Sit-ups Facing Each other
Run 800m

7/13/2012

“Fran” – Benchmark WOD
21-15-9 of:
Thrusters 95/65lb
Pull-ups

Midline: 4×20 GHD Sit-ups
4×12 Back Extensions

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Candy doing back extensions post Fran