WOD Tuesday 7/31/12

A) Front Squat - 2 second pause at bottom (no bounce out) - Heavy 2

B) Pendlay Rows - 3 x 5 - 60 seconds Rest

C) 4 rds of:
          10 Front Squat (185#/ 125#) - pick up from floor
          20 Pull ups
          300m Row

REST Exactly 3 minutes

D) Max Rep Muscle Ups in 1 minute


Pendlay Row DEMO




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Daily Dose of Awesomeness

Because we can.

WOD Monday 7/30/12

AM


A) Hang Power Clean - Heavy Single

B) 4 Handstand Push up (4" Deficit)
     12 Hang Power Clean (185/ 125)
     8 HSPU
     8 HPC
     12 HSPU
     4 HPC
     150 Double Unders
     12 HSPU
     4 HPC
     8 HSPU
     8 HPC
     4 HSPU
     12 HPC

PM


Snatch Pull + Snatch - Heavy Single



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Daily Dose of Awesomeness

Pretty simple eh?

Daily Dose of Awesomeness

One of the original Titans of Awesomeness...Dwayne "The Rock" Johnson.

WOD Saturday 7/28/12

A) Every Minute, On the Minute perform 2 Squat Cleans:
          Minutes 1-4: 80% of 1 Rep Max
          Minutes 5-8: 85% of 1RM
          Minutes 9-12: 90% of 1RM

B) 3 rds of:
         60 seconds of Max Rep Shoulder to Overhead (75% of 1 Rep Max)
         3 Minutes Rest

C) 6 Sets of Back Squats:
         Set 1: 5 Reps @ 80% of 1 RM
         Set 2: 3 Reps @ 85% of 1RM
         Set 3: 1 Rep @ 90% of 1RM
         Sets 4-6: 10 Reps @ 65-75% 1RM
         *Rest Exactly 2 minutes between efforts



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WOD Friday 7/27/12

AM


A) 5 rds of:
          Max Effort Weighted Strict Pull ups (25#/ 15#)

B) 5 x 50 ft Handstand Walk

C) 2 Rope Climb
     20 KB Swing (70#/ 53#)
     20 Handstand Push up
     4 Rope Climb
     15 KB Swing
     15 Handstand Push up
     6 Rope Climb
     10 KB Swing
     10 Handstand Push up


PM

14 x 1 Power Snatch - 45 second Rest



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