Monthly ArchivesJuly 2015

Strength: Back Squat
5@70, 4@80, 3@85, 2@90, 1@95+
2 Person Partner WOD:
10 Rounds (5 Each)
10 Deadlift (135/95)
15 KB Swings (55/35)
20 DU’s (60 Singles)
Switch After Each Round

500m Row
25 Lateral BB Burpees
Rest 3 Minutes
3 Rounds:
10 S2OH (135/95)
15 TTB
After the 3 Rounds
Rest 3 Minutes
3 Rounds:
30 DU’s
15 Pull-Ups

10 DL, 5 Power Cleans (145/115 ), 5 Rope Climbs (5 Mods)
8 DL, 4 Power Cleans (165/125), 4 Rope Climbs (5 Mods)
6 DL, 3 Power Cleans (185/135 ), 3 Rope Climbs (4 Mods)
4 DL, 2 Power Cleans (205/145 ), 2 Rope Climbs (4 Mods)
2 DL, 1 Power Clean (225,155 ), 1 Rope Climb (3 Mods)

Strength: Front Squat
4@75%, 4@80%, 3@85%, 2@90%
15 Minute AMRAP:
7 HSPU or SCALED @ 7 S2OH (95/65)
7 Pull-Ups
7 Thrusters (95/65)
7 KB Swings (70/50)
7 Burpees

Conditioning: Scale as needed
0:00-3:00: Run 400m
3:00-5:00: Run 300m
5:00-6:00: Run 200m
6:00-6:30: Run 100m
WOD: Body Weight Grace (30 SQUAT Clean and Jerks)
If you cannot do body weight then go heavier than what a normal Grace is for you. Let’s get it C4!
The TOP RX time wins a free C4 T-shirt! DON’T CUT REPS, LOL!

Strength: Back Squat
4@75%, 4@80%, 3@85%, 2@90%
Rest 2 Minutes Between Sets
2 Person Team WOD:
80-60-40
Wall Balls (20/14)
SDHP (75/45)
Box Jumps (20)
Push Press (75/45)
Sit-Ups
SPLIT REPS EVENLY

Hero WOD: BELL
3 rounds of:
21 DL (185/130)
15 Pull-Ups
9 Front Squats (185/130)
Air Force Senior Airman Bryan R. Bell, 23, of Erie, PA, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, LA, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device.
He is survived [...]

Time Trial: 500m Row
WOD:
3 HSPU: 3 Cleans (185/125)
6 HSPU: 3 Cleans
9 HSPU: 3 Cleans
Rest 1 Minute
12 HSPU: 6 Cleans
15 HSPU: 6 Cleans
18 HSPU: 6 Cleans
Rest 1 Minute
9 HSPU: 3 Cleans
6 HSPU: 3 Cleans
3 HSPU: 3 Cleans