WOD 7.31.14

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Represent

A.
box squat (front rack, 1″ below parallel, normal stance)
12×2
-set OTM
-use 75% of 3RM front squat, if there is no reference for loading, warm up to something that moves quick and balanced
-warm up to working weight with sets of 2 only

B.
4x
AMRAP 2
6 split jerk AHAP
8 ball slam 30/20
10 burpee
amrap squat
rest 2 min
-jerks should be AHAP but unbroken
-start each AMRAP from the beginning
-score is total squats

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WOD 7.30.14

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Kareen in a sea of fitness at the 2014 CrossFit Games

A.
3x
1 min deadbug
30 band pull-apart
50 single under (alternate feet)
-not for time
-pick grip width on band that will allow 30 unbroken, band should be pulled to chest at mid-sternum

B.
2x
AMRAP 6
10 HSPU
20 KB swing 70/53
30 T2B
400m run
rest 4 min
-score is total reps, run counts as 1, must be finished to count
-start each round from the beginning

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WOD 7.28.14

image
Michael showing us his application of fitness

A.
back squat
3RM
-20 min to establish this RM for the day
-sets will be performed with a 3 sec pause at the bottom (commit to a solid 3 count)
-warm-up with sets of 3 with a pause (we will spend some good time down in the bottom today)
-look to use 7-10 sets to establish this RM for the day.

B.
10,9,8…3,2,1
deadlift
lateral burpee over barbell
-15 min time cap

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WOD 7.26.14

girl rings
Rings are fun

A.
turkish get-up
2RM
-1L + 1R
-10 min to estabish this RM for the day

B.
3x
AMRAP 5
15 OHS
15 ring dip
200m run
rest 2 min
-score each amrap as its own, goal is fastest consistent pace across all 3 rounds
-run counts as 1, must complete the distance to count
-post lowest score of the 3 rounds

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WOD 7.25.14

Jerred bench press
This guy

A.
bench press
2RM
-15 min to establish this RM for the day
-plan on using 7-10 sets total
-work up to this RM with sets of 2 only

B.
5x
500m row
200m run
-partner up, partner A begins the row while partner B waits, as soon as A finishes the row they will perform the run, the rest period will be the amount of time you have after the run until the person on the rower finishes and leaves for their run

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