Thursday, July 3, 2014

Time Killer---July Week 1


Continue with your 21 Rep Maxes, when you fail move to 15's.

then...

With a running clock: 

3 rds for time: 

400 m run 
14 dumbbell snatch (70/53) 
7 bar muscle-ups 

rest until clock on 25 minutes 

250 double unders 
25 squat clean (185/125) 

rest until clock hits 50 

4 rds of 

15 calorie row 
10 burpees over rower 
5 jerks (185/125) 

5 comments:

  1. 2 RDS:
    400m Row
    50 Air Squats
    then..

    15-12-9
    Deadlifts
    Box Jumps
    then..

    2 RDS:
    50 lunges
    50 Kettlebell Swings


    Aimee: 23:38 35# kb and 24" box
    Jen: 25:40 plus 400m Run.. 35# 24"
    Jenna: 29:43 18#, 20"

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  2. are you guys following the programming or just doing your own wods? just curious.....

    ReplyDelete
  3. Mike. We have been following it as much as we can throughout the week but haven't had enough time for this one because of the holiday last weekend. We will be back on track this Saturday at 7am. I have been trying to post the additional work we do.

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  4. Tue: 3:30pm
    Front Squat 21RM
    A 45-85-130 (15)
    G 45-85-110 (15)
    J 55-65-75 (11)

    JT (15min limit)
    A 15:47 RX
    G 15:00 RX (finished 15 set)
    J 16:41 (stink bugs, knees push- ups, standing dips)

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  5. Aimee 20:11, 40:13, 65:36 (3 Bar MU -scale)
    ALB 18:00, 42:49 #105 64:30 105#
    Giulia 20:02 3 Bar MU blue band 45:06 66:30
    Brian Rx 13:27 10:17 11:08
    Alison 19:45, 13:25, 105# 65:49 105#

    ReplyDelete