Sunday, July 4, 2010

WODs for the week of 7/5/2010

I got thrown for a loop this week with the heat wod and that cool looking 185 pound overhead carry wod. I missed a few of last week's wods so it's time to get back to the programming.

Day 1


Independence Day WOD

with a 135# barbell

AMRAP - 17 minute and 76 seconds (18:16). For the year 1776
4 thrusters - for the day
7 power cleans - for the month
10 - back squats for 2010
20 deadlifts - for 2010


Day 2

Power Clean 3, 3, 3, 1, 1, 1, 1, 1

6 rounds for load and time of
53 yard barbell farmers walks
250 meter sprint

Day 3

3 Rounds for Time

15 Snatch, squat 95.00lb (43.09kg)
50 Wall ball 10.00ft carrying/wearing 20.00lb (9.07kg)
50 Jump rope, double under


Day 4

Front Squat 5x1
Press 5x1
Weighted Pull Ups 3, 3, 3, 3, 3

30 Minute AMRAP
5 Pullups
10 Push Press - 95 pounds
10 Front Squats - 95 pounds

Day 5

Power Snatch - Find 1 rep max
GHD Situps - 3 x 15

For time with 10 squats every minute on the minute
30 Muscle Ups for time

*start with 10 squats then go into muscle ups

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