WOD 08 05 14 A. Bench Press (3@63%,3@72%,ME@81%) B1. Band Pull aparts (3×6) B2. Bent over 1-arm KB/DB Row 3 x (6 each arm) C. OTM [20]: Even: 10 x [0:15] ME Strict Pullup/Chins OR 1 legless RC 5 Burpee Box Jumps
07 29 14
WOD 07 29 14 A. BP (5@59%,5@68%,ME@77%). +5 lbs from 2 weeks ago. -HSPU review- Perform B and C w/ 1 running clock. B. AMRAP 8: 1 set strict pullups (Adv: Strict CTB) 1 set strict HSPU (Adv: 3″/1.75″ Deficit = Use
07 15 14
WOD 07 15 14 A. BP (5@68%,3@77%,ME@86%) B. Underhand Bent Over Row (4×8) (1 sec hold @ top) C. 5 Rds NFT [15] 7 DH Pullups 7 KB Snatch OR DB Hang Snatch (each arm) 49 DU C. 5RFT (Adv) [20]: 7