WOD 072010

Complete as many rounds as possible in seven minutes of:
315 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint

10 DUs short of 3 rds


WOD 071910

Fight Gone Bad!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps) (sub 24″ box)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


WOD 071710

For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run

1:20, 1:22, 1:26, 1:25, 1:26, 1:25, 1:24 + 150m = 2950m

WOD 071610

Deadlift 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

Total load: 2050lbs
Approx 23 min.

For comparison:
Deadlift 1-10-1-20-1-30 reps

WOD 071510

Max reps pull-ups in 1 set.

55 sec

OHS practice & 1RM @ 205- fail.

WOD 071310

Five rounds for time of:
135 pound Thruster, 15 reps
Run 400 meters


Thrusters done in sets of 5 for all rounds.

WOD 071210


Complete as many rounds in 20 minutes as you can of:
245 pound Deadlift, 9 reps
8 Muscle-ups
155 pound Squat clean, 9 reps

3 rds + 9DL, 3MU

MU were the bottleneck- done in the basement on low rings, unassisted from the ground but with bent arms to start.  DL unbroken, SC done in sets of 3.