July 11, 2014
Friday 140711
“Nicole”
As many rounds as possible in 20 minutes of:
400 Meter run
Max rep pull-ups
Post number of pull-ups completed for each round to responses.
Compare to November 20, 2013.
July 2014
July 10, 2014
Thursday 140710
21-15-9 rep rounds for time of:
Wall ball shots (Men 20# ball, Women 14# ball)
Box Jumps (Men 24” box, Women 20” box)
Kettlebell swings (Men 55#, Women 35#)
Post time to responses.
July 9, 2014
Wednesday 140709
Body-weight back-squat ladder
Rest 5 minutes
3/4 body-weight push-press ladder
Rest 5 minutes
1 1/2 body-weight deadlift ladder
For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Post number of minutes completed for each exercise to responses.
July 8, 2014
Tuesday 140708
The Ghost
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to responses.
July 7, 2014
Monday 140707
2-4-6-8-10-8-6-4-2 rep rounds for time of:
Handstand push-ups
Power snatch (Men 115#, Women 75#)
or
4-8-12-16-20-16-12-8-4 rep rounds for time of:
Push-ups
Overhead squat (Men 75#, Women 55#)
Post WOD of choice and time to responses.
