Wod Wednesday 7/20/16

1.      Warm Up:

Coaches’ choice

2.     Wod prep:

Push Press: 15 minutes to work to a 8 rep max for the day.  This will be taken from the floor.


*Stay 2 to 3 reps shy of failure until your last set of 8.  Your last set of 8 you should approach failure  Rest 2 to 3 minutes between sets.

3.     Wod:

Little Boy Blue

5 Rounds for time:

  • 10 Power cleans (135,95)
  • 12 Pull-ups
  • 200m Sandbag run (50,35)

Core cash out: 

 3 Sets:

  • 20 Russian DB Twists (you choose load)
  • 15 V- Ups
  • 15 Back extensions.



Posted in WOD

12 thoughts on “Wod Wednesday 7/20/16

  1. Not my wheelhouse!
    PP to 100#…I liked standing on the little plates to keep me out of my toes…now if only Reebok would design reverse lifters with the toes higher than the heels!
    WOD: 17:40something… 95# PC (these felt good) / 8 pullups / 35# sandbag


  2. Fired it up with the 430 crew tonight! Hit the Push Press with my dude E, we moved all the weight (ATW)! Little Boy Blue 13:09rx


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