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2015 July'S ARCHIVE

  • Friday 7/31/15

    By KB Vines | In WODS | on July 31, 2015

    A) 20 minutes to find a 3rm power snatch B) 12 min amrap: 15 kbs 53/35 rx 45/25 scaled 35/15 beginner 10 hand release push-ups 3 burpee muscle ups rx or 6 burpee pull-ups scaled/beginner

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  • Thursday 7/30/15

    By KB Vines | In WODS | on July 30, 2015

    6 rounds for time: 15 wall balls 20/14 rx 18/12 scaled 16/10 beginner 10 toes to bar 200m run

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  • Wednesday 7/29/15

    By KB Vines | In WODS | on July 29, 2015

    Emom for 14 minutes Even: 5 deadlifts@ 65-70% of your 1rm deadlift Odd: 25 lateral jumps over bar Rest 3 minutes Emom for 14 minutes Even: 20 double unders Odd: 6 hand stand push-ups

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  • Tuesday 7/28/15

    By KB Vines | In WODS | on July 28, 2015

    For time: A)20-18-16-12-8 Ground to overhead w/Kettle-bell 53/35 rx 45/25 beginner 35/15 beginner (split reps evenly with right/left arms) At the top of every minute perform 5 box jump overs 24/20 rx 20/16 scaled 16/12 beginner (step overs are allowed)

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  • Monday 7/27/15

    By KB Vines | In WODS | on July 27, 2015

    A) 3 sets of 7×13 front squats/back squats @65% of your 1rm front squat. Perform 7 front squats, rack the weight, put it on your back and perform 13 back squats. No rest between your front squats and back squats B) 5 rounds for time: 10 power power cleans 135/95 rx 115/85 scaled 85/55 beginner […]

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  • Friday 7/24/15

    By KB Vines | In WODS | on July 24, 2015

    For time: 40 partner deadlifts 375/250 rx 310/210 scaled 275/185 beginner 40 burpee box jumps(split evenly) 40 partner wall balls 20/14 rx 18/12 scaled 16/10 beginner 40 chest to bar pull-ups(split evenly) Every 7 minutes run 200m run.

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  • Thursday 7/23/15

    By KB Vines | In WODS | on July 23, 2015

    2 rounds through a Thruster ladder: Male weight- 115,125,135,155,175,205,225, Female weight- 65,75,85,105,115,125,135 On 3.2.1 go the first athlete will attempt the first weight of the ladder, if it’s a successful lift, the athlete will wait until the 30 second mark to move up the ladder to the next weight. If that lift is successful the […]

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  • Wednesday 7/22/15

    By KB Vines | In WODS | on July 22, 2015

    “Jt” 21-15-9 Handstand push-ups Ring dips or parallette dips Hand release push-ups

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  • Tuesday 7/21/15

    By KB Vines | In WODS | on July 21, 2015

    4x800m runs, each for time. Rest 1:1 5am/12:30/530/630 meet at Sam Houston track.

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  • Monday 7/20/15

    By KB Vines | In WODS | on July 20, 2015

    A) 3 sets of 7 front squats/ 13 back squats @65% of last weeks front squat max. Perform 7 front squats unbroken, immediately rack the weight, put it on your back and perform 13 back squats unbroken. If this percentage is to heavy which it shouldn’t be, then drop to 60%. Rest exactly 3 minutes […]

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