WOD
Tuesday 07.26.2016
WDO | Tuesday 07.26.2016
WOD
Amrap 8
8 HSPU
8 pull ups
Rest 4:00
Amrap 8
12 ring dips
12 box jump overs 24/20
Rest 4:00
Amrap 8
Row for Cal
call 843.839.2673 or email info@crossfitupdog.com
WOD
Amrap 8
8 HSPU
8 pull ups
Rest 4:00
Amrap 8
12 ring dips
12 box jump overs 24/20
Rest 4:00
Amrap 8
Row for Cal
Olympic
20 minutes
Build to 1 RM
Clean
WOD
Amrap 7
7 cleans 165/115
14 lat over bar burpees
Friday 7/22
Olympic
Every 2:00 for 16:00
2 snatches
+
1 OHS
WOD
400 m run
10 snatch 115/75
20 lat over bar burpees
800 m run
20 lat over bar burpees
10 snatch
400 m run
Strength
Deadlift
6×3
Climbing
WOD
AMRAP 12
12 KB goblet rev alt lunges
9 toe to bar
6 hspu
Strength
Shoulder press
7×2 climbing
WOD
Teams of 2
Complete 4 rds each
Row 500
5 push press 95/65
10 box jumps 24/20
5 push press
10 box jumps
5 push press
Olympic
Every :90 for 12:00
Hang clean
+
Clean
Strength
Back squat
3×8
Across @70-75%
WOD
3RFT
20 KB swings
25 push ups
400 m run
Strength
Bench press
Build to 1 RM
WOD
4 RFT
400 m run
15 push press 115/75
Strength/skill
5 sets
Back squat x 10
:30 rest
KB row x 10 each arm
:30 rest
KB swing x 10 heavy
:30 rest
HSPU x 10
2:00 rest
WOD
Teams of 2
AMRAP 5
Burpees
Strength
Build to heavy
Snatch balance + OHS
WOD
AMRAP 7
7 toe to bar
14 wallballs 20/14
Olympic
Every 2:00 for 8 sets
3 pos clean
– high hang
– mid thigh
– from floor
WOD
12 minute clock
Complete as many 1-5
Hang power clean ladders
1 hang power clean
2 hpc
3hpc
4hpc
5 hpc
= 1 ladder
Every time the bar hits the ground, 5 push ups!