Naughty Nancy
4 Rounds
600m run
25 OHS (140/95)
Strength WOD:
10×1 Hang squat snatch
5×1 Squat clean and jerk
July 30, 2013
7/30/13
50 Double unders (buy in)
3 Rounds
10 Pistols (advanced 35/26)
5 HSPU
100 Sit up
3 Rounds
10 Ring dips (advanced rings at muscle up height)
5 T2B
50 Double unders (cash out)
Strength WOD
3/3/3 Deadlift (70%/80%/90%)
5×5 Hanging leg raise
5×10 Russian swings
Endurance WOD: Run 400m/Row 400m/Run 400m (backwards)
July 29, 2013
7/29/13
“Holbrook”
10 rounds, each for time, of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute
U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.
Strength WOD
3/3/3 Strict press (70%/80%/90%)
5×10 Ring dips
5×5 HSPU
Endurence WOD: Run 1500m rest 1min Run 1000m rest 1min Run 500m
July 26, 2013
7/26/13
200foot Walking lunge steps
30 Plate G2O
30 Roll ups
Run 500m
30 KB taters
30 Med ball push ups
200foot walking lunge
July 25, 2013
7/25/13
10 Rounds
3 Deadlift (80% of max)
4 Tarzan pull-ups
5 Wall ball shots 20/16
Shuttle run
Skill: 5/5/5/5/5 Push press
Strength WOD
5/5/5 Power cleans (65%/75%/85%)
20 Box jumps 40/30
5×5 Clean grip high pull
Endurence WOD: 5 rounds Run 125m (forward) Run 125m (backwards) rest 1min
July 24, 2013
7/24/13
2012 Games Chipper
10 OHS 155/105
10 Box jump overs 24/20
10 Thrusters 135/95
10 Power cleans 205/125
10 T2B
10 Burpee muscle-ups
10 T2B
10 Power cleans 205/125
10 Thrusters 135/95
10 Box jump overs 24/20
10 OHS 155/105
Stength WOD
10×1 Snatch balance
10/2 Hang squat snatch
July 23, 2013
7/23/13
30 Push-ups
60 KB swings
90 Air squats
120 Double-unders
90 Sit-ups
60 SDHP
30 Push-ups
Skill: 4 Rounds 30 on/30 off Grip
Plate hold
Bar hang
July 22, 2013
7/22/13
Open 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 Snatch (75/45 lb)
30 Burpees
30 Snatch (135/75 lb)
20 Burpees
30 Snatch (165/100 lb)
10 Burpees Max rep Snatch (210/120 lb)
Strength WOD:
Strict press 5/5/5 (65%/75%/85%)
5×5 HSPU
5×5 Weighted dips
July 19, 2013
7/19/13
Run 1K
1 Rope climb
20 KB squat (left arm) 53/35
1 Rope climb
20 KB snatch 53/35
1 Rope climb
20 KB squat (right arm) 53/35
1 Rope climb
20 KB snatch 53/35
1 Rope climb
Run 1K
Strength WOD:
Back Squat 5/5/5 (40%/50%/60%)
Pistols 10/10/10/10/10
Front rack lunge 10/10/10
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