8
Aug
Bench press
4 sets of 8 reps building in weight
Super set each set with 10-15 push ups
Conditioning
Annie
50-40-30-20-10
Double unders
Sit ups
ModWod
100-80-60-40-20
Single unders
50-40-30-20-10
Sit ups
8
Aug
Conditioning
2-4-6-8-10
Power cleans 155/105 RX+185/125
10-8-6-4-2
Handstand push ups
Every 2 minutes including 0:00
25 double unders
Rest 3 minutes
Take 4 attempts to build to a max power clean
*Score is WOD time + note your weight lifted
7
Jul
Conditioning
12 minute AMRAP
4 squat snatch 135/95
20 ab mat sit ups
15 goblet squats 53/35
100m single arm KB farmers carry 53/35
ModWod
12 minute AMRAP
4 squat snatch (relative weight)
20 ab mat sit ups
15 goblet squats (relative weight)
100m single arm KB farmers carry (relative weight)
*Farmer carry is 1 rep.
7
Jul
Conditioning
400m buy in
30-20-10
Kettlebell swings 53/35
Pull ups
Box step ups 24/20
400 buy out
7
Jul
For Time
30 cal ski
20 toe to bar
10 handstand push ups
Rest 3 minutes
4 rounds for time of:
24 air squats
16 bar-facing burpees
8 shoulder-to-overheads 135/95
4 power cleans 135/95
Rest 1 minute between rounds.
Score is total working time
ModWod
For Time
30 cal ski
20 knee to elbow/KAHAP
10 hand release push ups
Rest 3 minutes
4 rounds for time of:
24 air squats
16 bar-facing burpees
8 shoulder-to-overheads (relative weight)
4 power cleans (relative weight)
Rest 1 minute between rounds.
Score is total working time
7
Jul
Clean and jerk
Build to a heavy single for the day. Squat or power is acceptable.
Conditioning
4 rounds for time of:
42 double-unders
21 wall-ball shots 20/14
12 alternating dumbbell snatches 55/35
ModWod
4 rounds for time of:
84 single-unders
21 wall-ball shots (relative weight)
12 alternating dumbbell snatches (relative weight)
7
Jul
HERO WOD “THE SEVEN”
Seven rounds for time of:
7 Handstand push-ups
135/95 pound Thruster, 7 reps
7 Knees to elbows
245/ 165 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 72/53
7 Pull-ups
“A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.”
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
7 Pull-Ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
7
Jul
Conditioning
4 rounds
12 KBSDLHP 53/35
8 Burpees
12 Overhead Squats 95/65
2 wall walks
ModWod
4 rounds
12 KBSDLHP (relative weight)
8 Burpees
12 Overhead Squats (relative weight)
2 mod wall walks
7
Jul
:20 second wall sit after each set)
Conditioning
16 minute EMOM
1- 12 push jerks 135/95
2- 15/12 cal ski
3- max goblet squats 53/35
4- :45 second plank
*Score is total goblet squats
7
Jul
Conditioning
Buy in 35 wall balls 20/14
3 rounds
12 box jumps 20/14
12 toe to bar
12 hang cleans 115/75
Buy out 35 wall balls 20/14
Rest 3 minutes
3 rounds
200m run
15 kettle bell swings 53/35
10 hand stand push ups
ModWod
Conditioning
Buy in 35 wall balls (relative weight)
3 rounds
12 box jumps (relative height)
12 knee to elbow/KAHAP
12 hang cleans (relative weight)
Buy out 35 wall balls (relative weight)
Rest 3 minutes
3 rounds
200m run
15 kettle bell swings (relative weight)
10 hand release push ups
*Score is total time including rest