WOD for July 21st

July 20, 2014 in Mobility, WOD by Amanda Schmidt

STRENGTH Front Squat @30×1 5,4,3,2 Rest 2-3 minutes between sets In between sets: hip mobility CONDITIONING 12 Minute AMRAP 10 HR Pushups 5 Pullups 5 Jerks 115/85 Rx+ 155/115 MOBILITY

WOD for July 20th

July 19, 2014 in Mobility, WOD by Amanda Schmidt

STRENGTH Bring Sally up with thrusters 45/35 CONDITIONING 400m Thruster Walk Every 15 steps complete 1 thruster. If you drop the bar complete 5 burpees. 105/75 Rx+ 600m Thruster Walk
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WOD for July 19th

July 18, 2014 in Mobility, WOD by Amanda Schmidt

STRENGTH “Move your Balls!” move wallballs across the gym (25m) 3@20lbs and 3@14lbs for time! (2-3 attempts) Score:best time CONDITIONING TEAM WOD With a partner holding a KB overhead complete
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WOD for July 18th

July 17, 2014 in Mobility, WOD by Amanda Schmidt

STRENGTH Powerclean Cluster 2.2.2 x 3 Rest 10-15 seconds between cluster rest 2-3 minutes between sets CONDITIONING 10-9-8-7-6-5-4-3-2-1 Hang Powerclean 115/85 Pistols HSPU/Strict DB Press MOBILITY

WOD for July 17th

July 16, 2014 in Mobility, WOD by Amanda Schmidt

STRENGTH Fireman Carry Practice(Start a race if possible, depends on class) 10m, 15m, 20m Rx+ 100m 20 Minutes Max CONDITIONING 10 Minute AMRAP 40 Double Unders 10 Box Jumps 10
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