WOD - August 2, 2012

5:30am

Strength
Snatch
3x1@120
3x1@140
6x1@155 (Failed the last rep)

MOTHER FUCKIN FRONT SQUAT FRIDAYS!

5:30am

Strength
Front Squat
1x3@180#
1x3@190#
1x7@205#

Accessory Work

Front Squats! AGAIN
100 Reps@ 50% of 1RM (125#) for time
(each time you stop for rest you must do 25 DU's)

This was a killer especially on a Friday morning.

WOD - August 1, 2012 (Wed)

5:30am

WOD
Bear Complex@45#
Bear Complex@75#
Bear Complex@95#
Bear Complex@115#
Bear Complex@135#

1 Bear Complex =
7 sets of the the sequence:
-Power Clean
-Front Squat
-Push-Press
-Back Squat
-Push-Press

Chash-out:
1k Row

WOD - July 31, 2012 (Tues)

5:30am

Strength 
Squat Clean
3x1@140#
3x1@160#
4x1@180#

WOD
7 Rounds:
3 Weighted Pull-Ups (45#)
3 Strict Pull-ups
7 Kipping Pull-ups
Rest 90 seconds

Cash-Out
5 Rounds for time
20 yard shuttle run
rest 15 seconds



                       Just ordered these beauties last night!

WOD - July 30, 2012 (Mon)

5:30am
Strength
Back Squat
1x3@190#
1x3@220#
1x6@245#

Recovery Row
3 Rounds
500M Row
1 min Rest
TIME = 7:36.4

GHD Work
3x12 GHD Sit-ups
3x12 GHR


5:00pm
MetCon
"Karen"
150 Wall balls for Time
TIME = 7:24 (**PR**)
Then...
"Annie"
50-40-30-20-10
DU's
Ab Mats
TIME = 7:07

WOD - July 29, 2012 (Sun)

10:30am

Strength
1x1@135#
1x1@145#
1x1@155#
1x1@165#
1x1@175#
1x1@185# (FAIL)
1x1@185# (**PR**)

Conditioning 
2k Row for time
TIME = 8:18

WOD - July 28, 2012 (Sat)

10:30am

MetCon
Partner WOD
20 min AMRAP
10 Thrusters (95#)
10 Burpees
10 Box Jumps (24")
10 KBS (2 Pood)
300M Heavy Bag Carry (Shit felt like 150#)
ROUNDS COMPLETED = 5+26 (Greg and I evenly split this one)