WOD Mon. Jul. 16

July 15th, 2012

Basics Skillwork: Medicine Ball Clean

Level 1/2 Strength: Shoulder Press – 2×15 @ 45-55%, 5-5-5+
Level 1/2 Endurance: 500 Singles (Jump Rope)

WOD Level 1/2
Snatch Ladder

Complete the following every 30 seconds for as long as possible: Clean, 1 rep

Begin with 50% of your 1RM and add 10 pounds every 30 seconds (or scale as needed). The workout is finished when you cannot complete the clean within the time limit.

WOD Basics
Death by Medicine Ball Squat Clean
During the 1st minute complete 1 Medicine Ball Clean, 2 during the 2nd minute, 3 during the 3rd minute and so on. Continue until you fail to perform the required number for that minute. Your score is the number of successful rounds(minutes) completed plus the number of reps done in the failed minute. Rx weight –> M=20# / W=14#. Make sure you perform a full squat for each clean and complete the clean fully vertical. Don’t short-cut the motion. Really work on opening the hip dynamically and powerfully.


This monday is the last day to order from Honored Prairie for this month. Delivery will be this Friday, July 20 in theĀ  afternoon.

Honored Prairie is a NEW farmer initiatedĀ  local food business representing a Fellowship of Family Farms working together to offer All-Natural 100% Grass-fed Beef, Free-Range Chicken, Turkey, Duck, Pork & Wild Caught Salmon. Additional products include Grass-fed Raw Milk Cheese, Raw Honey, Maple Syrup and more!