Category Archives: WOD Solon

7/11/2014

A) Full Snatch, 5 x 2 @ 75% – Rest 90 seconds between lifts B) During your rest periods, complete 3 rope climbs – 15′ Legless if possible, scale to your ability level For Time: Row 40 calories 30 x … Continue reading

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7/10/2014

Open Gym, Make-up

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7/9/2014

A) Strict Press 3 x 5, then 1 x 12 heaviest possible B) Max Effort Bent over Row, same bar *Alternate the A & B with 60 seconds of rest between all efforts AMRAP 9 9 x 6″ Target Burpees … Continue reading

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7/8/2014

Deadlift – 3 x 3 heaviest safely possible; then 1 x 20 again at the heaviest safe weight 2 RFT: 20 x HRPU 16 x Front rack walking lunge steps 155/95, 135/75 12 x T2B 8 x KB Snatch (each … Continue reading

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7/7/2014

A) BS 1 x 5 @ 65%, 1 x 3 @ 75%, 1 x 3 @ 75%, 1 x 3 @ 80% B) 4 x ME strict pull-ups/ring rows *Alternate A & B resting 60 seconds btw each set “RAHOI” – AMRAP … Continue reading

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