Monday, July 13, 2015

Posted by on Jul 12, 2015 in WOD | 3 comments

PreWOD 

  • Row/Run 1000m
  • 100 Squats
  • 50 Kettlebell Swings 55/35

Strength – Back Squat 5-5-3-3-1

Follow this formula to build up to or test your one rep max. 

WOD

AMRAP 15

  • 10 Pull Ups
  • 10 Thrusters 75/55
  • 50 Double Unders/100 Singles

AMRAP 15

  • 10 Chest 2 Bar Pull Ups
  • 10 Thrusters 95/65
  • 50 Double Unders

3 Comments

  1. Thrusters…. On Monday…. At 6am… Brutal
    Great push from the coaches Mike and Chris. 3+54 B wod

  2. Pre-Wod – 9:41

    Strength – Worked to 315#

    WOD – 4+10 (C2B)

    Well, that was a sweaty mess! May not have transitioned very effciently today (i.e too much resting…Ha)

    Great to see a big noon crew busting through this one today!

  3. Pre wod- got 4cals in on rower and realized it wasn’t counting meters haha . Didn’t finish in the cap, got to 35kbs! Strength – back squats up to 130lbs. No PR 🙁 but oh well, another day! Wod A – 4 rounds + 4 pull-ups! Yuck yuck… I was red like a lobster and sweaty for over an hour after hahah! Great job everyone!!!