July 2014

Test Your Metal Team Competition!      

Day 6WOD 140719Repeat WOD 140412       

Day 6WOD 140719Repeat WOD 140412 warm-up – Coach’s Choice EMOM for 10:00 of:on the evens – stone carry – down and backon the odds – 12 step-ups (total) – 20" box -rest accordingly- For time: (no racks)60 back squats30 push jerks15 burpeesL1 – 95/65L2 – 115/75L3 – 135/95

Day 5WOD 140718 warm-up – Coach’s Choice WOD – Coach’s Choice       

Day 4WOD 140717Repeat WOD 140326         

Day 4WOD 140717Repeat WOD 140326 warm-up – Coach’s Choice Perform 30 back squats in 10:00, using 85-100% of your bodyweight -rest accordingly, prep for WOD- score = total time for the following workload For time:3 rounds of: 500m row15 burpees -rest exactly 4:00- 3 rounds of:15 kb swings – 24kg/16kg3 rope ascents – 15’ (5

Day 3WOD 140716Repeat WOD 140421       

Day 3WOD 140716Repeat WOD 140421 warm-up – Coach’s Choice EMOM for 10:00 of:1 deadlift5 burpeeschoose a barbell weight that will allow for 10 rounds of perfect deadlifts (this should not be a 1RM)135/95, 185/125, 225/155, 275/185, 315/205 -rest accordingly- Perform the following workload for time:barbell levels – L1 95/65, L2 115/75, Rx’d 135/95, SK 165/1153

Day 2WOD 140715Repeat WOD 140325           Winning at all costs      

Day 2WOD 140715Repeat WOD 140325 warm-up – Coach’s Choice EMOM for 5:00 of:6 heavy kb swings6 high box jumps -rest accordingly, prep for WOD- For time:15 muscle-ups or 30 pull-ups & 30 ring dips15 hang snatch – 75/4510 muscle-ups or 20 pull-ups & 20 ring dips15 hang snatch – 95/655 muscle-ups or 10 pull-ups &