Warm up:
2 rounds of:
200m Row
200m Run
10 Push ups
10 Squats
5 Pull ups

WOD:
As many rounds as possible in 30 minutes of:

2 Weighted Pull-ups (85-90% 1RM)
2 Bench Presses (85-90% 1RM)
2 Power Cleans (85-90% 1RM)
2 Box Jumps (36″/24″)

Post completed rounds to comments.

________________________

8 Signs You are Overtraining, Mark’s Daily Apple

The Rock ā€™nā€™ Roll Casualty Who Became a War Hero, New York Times

Post thoughts to comments.

Media:
Monday WOD, July 8, 2013

4 thoughts on “Monday WOD, July 8, 2013

  • July 8, 2013 at 6:46 am
    Permalink

    12 Rds + 4
    115 # bench
    25 & 26 # weighted PU
    105 PC
    Great workout this morning! Nice and balmy!!!

  • July 8, 2013 at 6:55 am
    Permalink

    12 rds plus 2

    26 lbs weighted Pull ups
    85 lbs bench
    105 Power Cleans
    24in. Box jump
    Good job ladies.

  • July 8, 2013 at 8:58 am
    Permalink

    I think I did 10.5 Rounds. Not really a speed thing.

    70 lb pull ups
    205 bench
    200 cleans

    Fun WOD

  • July 8, 2013 at 12:37 pm
    Permalink

    I liked this!
    12 rds, pc 115, bp 110, pu myself (working on changing my grip) box 30. (Is there a 30?)
    Glad to have Amy back!

Comments are closed.