WOD: "Nutts"
10 Handstand push ups
15 deadlifts (250/170)
25 box jumps (30/26)
50 pulls ups
100 wallballs (20/14)
200 double unders
400m run with plate
***ironworks gym at 1300
Jul 8, 2013
Jul 7, 2013
WOD: July 8, 2013
WOD: 15 Mins AMRAP:
Run 400 m
21 Push press (65/45)
12 Pull ups
Jul 5, 2013
WOD: July 5, 2013
Smolov: (weightXrepsXsets)
80%+7%x5x7
Strength:
DB Bench Press 8x3
Weighted pull-ups 10x3
***Workout will be at 1300 at the Airframes hanger***
Jul 4, 2013
Jul 2, 2013
WOD: July 3, 2013
Smolov: 75%+7%x7x5
WOD: 5 RFT:
15 Hang cleans (95/65)
15 Walking lunges with bar in front rack
15 Burpees
Jul 1, 2013
WOD: July 2, 2013
WOD: Modified "Filthy Fifty"
Julie Foucher
50 Box jumps
50 Jumping pull ups
50 DB snatches (50/30)
50 Walking lunges
50 Knees to elbows
50 Push Press (45/35)
50 Ab mat sit ups
50 Goblet Squat (50/30)
50 Burpees
50 Double Unders or 150 single unders
Look at the gash!! Nice hemostasis.
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