Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
Bench press, 10-8-6-4-2-2-2

WOD:
For time:

3 rounds of:
5 Snatches (squat) (135 lb./95 lb.)
5 Ring muscle-ups

Rest 2 minutes, then complete 3 rounds of:
5 Snatches (115 lb./75 lb.)
5 Bar muscle-ups

Rest 2 minutes, then complete 3 rounds of:
5 Snatches (95 lb./65 lb.)
5 Chest to bar pull-ups

Post loads and time to comments.
________

LEANFIT:

As many rounds as possible in 10 minutes of “Cindy”:

5 Pull-ups
10 Push-ups
15 Squats

Rest 2 minutes, then complete 3 rounds of:
500m Row
50 Double-unders

Post completed rounds to comments.

________


DE:

Work to a heavy power clean
Then complete: 10 muscle-ups or 30 strict pull-ups

4 rounds of:
20 Sledge hammers on tire
4 Wall climbs
800m Run

Post loads to comments.

Media:
Monday WOD, July 27, 2015

3 thoughts on “Monday WOD, July 27, 2015

  • July 27, 2015 at 5:44 am
    Permalink

    Bench: 135×10, 155×8, 185×6, 205×4, 225×2, 235×2, 245×2(f)

    WOD: 22:37 rx

  • July 27, 2015 at 7:37 am
    Permalink

    Bench: 135x 10, 155 x8, 175×6, 195×4, 215×2, 235×2(f)

    WOD: 18:31 rx weight / did power snatch instead of squat (the old bum knee was acting up)

  • July 27, 2015 at 6:15 pm
    Permalink

    Skipped the bench. Don’t care about beach muscles.

    Did the WOD in 23:07 scaled
    Rd 1, 95# – Ring MU
    Rd 2, 95# – Bar MU for 5 then CTB 10
    Rd 3, 95# – CTB

    It was still terrible.

Comments are closed.