Yearly Archives: 2014

Monday 7/14/14 7min AMRAP 50 box jumps (24/20) 50 toes 2 bar 50 snatches (95/65) **Bell City CF competition WOD** **rest 3 minutes** 2 minute Max double under

Thursday 7/10/14 21 minute AMRAP: 25 deficit push up 25 toe to bar 50 double under 25 ring row 25 sit up with KB (35/25)

Wednesday 7/9/14 "Billy" 21-15-9 Box jumps (24/20) Burpees Wall ball (20/14) *200m run after each round** **Last done 2/8/13 (the run was a 250m)

Tuesday 7/8/14 Skill: muscle up WOD: 10 minute AMRAP: Pistol Muscle up **start with two pistols one each leg and go up by two each round** **start with one muscle…

Monday 7/7/14 Strength: overhead squat 5x3 (Work up to heavy set of 3) 6 rounds for time of: 5 pull-ups 5 push-ups 4 rounds for time of: 10 Hollow rock…

Friday, July 4th "Holleyman" 30 rounds for time of: 5 Wall balls (20/14) 3 Handstand push-ups 1 power clean (225/155) U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow,…

Thursday 7/03/14 16-12-8 Pistol Burpee box jump    **2 rope climb, 4 ground to shoulder w/slam ball (100/50) after each round**

Wednesday 7/02/14 Skill: HSPU     8 minute AMRAP: KB swing (70/55) Pull up  **ladder going up by 2 each round**

Tuesday 7/01/14 14 minute AMRAP:   6 Curtis P's (95/65) 24 Double unders      **Curtis P is power clean, lunge on each leg and a push press**