Warm up:
Two rounds of:
5 Push-ups
5 Squats
5 Pull-ups
100m Run
200m Row

Strength:
Work to heavy push press

WOD:
3 rounds for time of:

5 Squat cleans (115 lb./75 lb.)
50 Double unders
5 Squat cleans

Rest 1 minute.

1 minute max effort Burpees

Rest 1 minute, then begin the next round

Post push press loads and WOD time to comments.

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5 new rules to stay fit for life, Core Performance

Again Faster Magazine, July 2012

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Your mobility challenge this week: watch the video below and add this to your pre-game routine.

Post thoughts to comments.

Media:
Wednesday WOD, July 18, 2012

4 thoughts on “Wednesday WOD, July 18, 2012

  • July 18, 2012 at 7:57 am
    Permalink

    175# press
    14:12 total time RX
    56 burpees (21,18,17)

  • July 18, 2012 at 10:55 am
    Permalink

    105# push press 🙁 need work!
    WOD – 16:14 Rx (total time)
    61 burpees

  • July 18, 2012 at 1:40 pm
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    225 push press. 14:30 and 54 burpees. I fell apart on the last round.

  • July 18, 2012 at 7:56 pm
    Permalink

    205# (pr by 20 pounds from a month ago)

    17:44 and 24-16-18=58 Burpees

    Nearly yacked on the last round and was walking outside when I remembered I still had the burpees. That was fun…..not. My stomach still isn’t right.

Comments are closed.