WOD

July 29, 2014 – Form

back squat ram July 29, 2014 – Form

Workout of the Day

A.
Three sets of:
Goblet Squats x 8-10 reps at 20X1
60-second recovery
Wall Climb x 1 rep
60-second recovery
Single-Leg Deadlift x 6-8 reps (each leg) at 3010
2-minute recovery

B.
For time, complete:
10 Wall Ball Shots (20/14 lbs.)
400-Meter Run
10 Wall Ball Shots
400-Meter Run
10 Wall Ball Shots

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July 29, 2014 – Function

back squat ram July 29, 2014 – Function

Workout of the Day

A.
Four sets of:
Front Squats x 3 reps
60-second recovery
Wall Climb + 10 Shoulder Taps
90-second recovery

B.
15 Wall Ball Shots (30/20 lbs.)
400-Meter Run
15 Burpees
15 Wall Ball Shots
15 Burpees
400-Meter Run
15 Wall Ball Shots

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July 29, 2014 – Focus

back squat ram July 29, 2014 – Focus

Workout of the Day

Start the clock running at 0:00, and complete:

A.
Every two minutes, for 12 minutes (six sets), perform:
Front Squat x 3 reps

Weights per set by %: 50, 60, 70, 80, 85, 90

When the clock hits 20:00, complete:

B.
15 Thrusters (95/65 lbs.)
400-Meter Run
15 Pull-Ups
15 Overhead Squats (95/65 lbs.)
15 Pull-Ups
400-Meter Run
15 Thrusters (95/65 lbs.)

When the clock hits 35:00, complete:

C.
Rounds of 21, 15, and 9 reps for time of:
Ring Dips
Kettlebell Swings (70/53 lbs.)

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