Thursday- July 17, 2014

warm-up

450m run 

then…

WOD
“Rogue Madness”
Score as many points as possible in 30 minutes
- Each movement is assigned a point value
- finding a rep scheme of high end movements that you can move consistently through will score the most points
Point value

Push-up-1 
Air squat-2 
Pull-up-2 
Box jump-5 
Burpee-5 
Dumbbell push press (35/20)- 5 
Handstand push-up-10 
Deadlift-10 (bodyweight)
Wall climb-10
Snatch- 15 (135/95)
Squat Clean- 20 (bodyweight) 
Muscle-up- 25
Bar Muscle Up-25
Rope climb- 25
500m run-100
500m row-100

----------------------------------------------------------

Olympic

-Full Snatch

5 sets x 1 rep @ 80%

Auxiliary

-Farmers Carry 

H.A.P.

-GHRs

-Reverse Hypers

-Good Mornings