Archive | July, 2013

Date Night with the Cleaning Lady!

Buy In:
Full Clean Skill, then:

EMOM
2 Moderately Heavy Jerks (a weight that pushes you to split)
7 Rounds

WOD:
“Grace”
30 Clean and Jerks (135/95)

Cash Out:
500m Row

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Tuesday’s WOD

Buy In:
Kipping Work
Pull-ups (kipping/butterfly), T2B, K2E, Muscle Ups
or
3×10 Pull-ups
Decending Band Strength
each Round

WOD:
10 Pull-ups
15 Ring Dips
20 Wall Balls (20/14)

12min AMRAP

Cash Out:
50 Weighted V-ups

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Monday’s WOD

Buy In:
1 RM Front Squat

WOD:
8 Front Rack Lunges (75% 1RM)
6 Front Squats
100m Sprint

4 Rounds

Cash Out:
Tabata Push-ups

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Friday’s WOD

Buy In: 

EMOM 5 Deadlifts (115/75) These are meant to be quick!

WOD:

60 Double Unders

50 1-arm KB Swing (53/35)
40 Deadlifts (225/165)
30 Hollow Rocks
20 1-arm Snatches (53/35)
10 Ring Dips

Cash Out:
40 Wallball Shots

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Thursday’s WOD

Buy In:
Goat Work

WOD:

“Luck of the draw”
2-9 Evens= Halfmoons
2-9 Odds= Mason Twists
Jack = 100m run
Queen = 200m run
King = 400m run
Ace = 1 min rest
Jokers = 10 burpees

15 min Roulette

Cash out:
4 position plank hold, 1 min each…2 Rounds

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