Flip Fitness WOD Blog : July 2013

Wednesday July 31st 2013

A)RE2:30M12R
BB FS x 6 (165/115)
DBL Unders x 30

B)RB Int Shoulder Rotations + 8 x 3

Tuesday July 30th 2013

A)RE2:30/6R
Kettlebell Cleans x 7/sd
BB Stiff Leg Deadlifts x 7

B)9 min Ladder (2,2,4,4,6,6,8,8,?,?)
Pull Ups
Thrusters (95/75)

Monday July 29th 2013

A)RE3M5R Get as heavy as you can!
10/sd DB Split Squats

B)12-1 For Time:
Americano's (32kg/24kg)
Box Jumps (40/36)
Med Ball Twists (20/14)

Friday July 26th 2013

A)5 Sets of 10 Reps
BB Front Squats
T2B

B)5 Sets of 5 Reps
BB Back Squats
Decline Sit Ups

Thursday July 25th 2013

A)Double Under and Kip Practice

B)21-15-9
BB DL (205/135)
DB Push Press (60lb Dumbbells/35)

Wednesday July 24th 2013

A)6 Sets (2min Rest) Work up to your 3RM
BB CP
B)5RFT
Pull Ups x 10
Sit Ups x 20
Air Squats x 30

Tuesday July 23rd 2013

A)PWR High Pull + Squat Clean + Split Jerk + 4 + 4 + 4 x 7
Alt)Single Arm Swing + Hang Clean + Push Press + 4 + 4 + 4 x 7

B)Clean/Split Jerk x 4 x 7
Alt)KB Squat Clean/Press + 4 x 7

Monday July 22nd 2013

For Time:
90 KBS (28/20)
80 DBL Unders
70 Wall Balls (20/14)
60 KBS (28/20)
50 DBL Unders
40 Wall Balls (20/14)
30 KBS (28/20)
20 DBL Unders
10 Wall Balls (20/14)

A)PWR High Pull + PWR Clean + Push Jerk + 3 + 3 + 3 x 5
Alt)KB Snatch + KB Single Arm Swing + 4 + 8 x 5

B)PWR High Pull + Squat Clean/Jerk + 3 + 3 x 5
Alt)KB Snatch + KB PWR Clean + Push Press + 5 + 5 + 5 x 5

C)Squat Clean/Jerk + 3 x 5
Alt)KB Squat Clean/Push Jerk +3 x 5

Thursday July 18th 2013

A)8 sets (1min rest)
BB Back Squats x 4
T2B x Max Reps without letting go of the bar

B)6RFT
KB Cleans x 6/sd (32/24)
Hand Release Push Ups x 6
Finish with a half mile run at the end of the 6th set

Tuesday July 17th 2013

A)7rnds of 7reps 2min rest
BB Push Press (115/75)
Box Jumps (36/32)

B)7rnds of 10reps 2min rest
Wall Balls (20/14)
KB Americano's (28/20)

C)DB Ext Rotations +10 x 3

Tuesday July 16th 2013

A)RE2M6R
KB Snatch x 8

B)21-18-15-12-9-6-3
Pull Ups
DBL Unders
Med Ball Twists

Monday July 15th 2013

A)45sec In Between Exercises (5 Sets)
BB DL x 6
Ring Dips x MR

B)45sec In Between Exercises (5 Sets)
BB FS x 6
Ring Dips x MR

C)1 Mile Run For Time

Friday July 12th 2013

A)Reps (8,8,6,6,4,4,2,2,1,1,8,8) 1:30sec in between sets

BB Push Press

B)Ass and Abs Annie (50-40-30-20-10)

J. Lunges

Rotating Planks

Thursday July 11th 2013

13min Ladder AMRAP 1,1,1,2,2,2,3,3,3,4,4,4,?,?,?

BB DL (225/155)

Wall Balls (20/14)

Bar Jump Burpees

Wednesday July 10th 2013

A)1 min in between exercises (6 sets)

BB Front Squats x 8

Trx Rows x Max Reps

B)1min in between exercises (6 sets)

Clapping Push ups x Max Reps

Box jumps x 8

Tuesday July 9th 2013

A)45sec rest in between exercises (4 sets)

DB Push Press x 8

T2B x Max Reps

B)15min AMRAP

BB Thrusters x 10 (115/75)

Double Unders x 10

KB Cleans x 10/sd (28/20)

Monday July 8th 2013

A)10-1

KB Swings (32/24)

Burpees

Pull Ups

Sit Ups

Friday July 5th 2013

A)PWR High Pull + PWR Clean/Jerk + 3 + 3 x 5
Alt)KB Single Arm Stall Swing + KB Snatch + 8 + 4 x 5

B)PWR High Pull + Squat Clean/Jerk + 3 + 3 x 5
Alt)KB Snatch + KB Squat Clean + Push Jerk + 5 + 5 + 5 x 5

C)Squat Clean/Jerk + 3 x 5
Alt)KB Squat Clean/Push Jerk +3 x 5

Thursday July 4th 2013

A)5 sets (1:30 rest)
Split Squats x 10/sd

B) Ladder 1,2,3,4,5,? 12min AMRAP as high as you can get in the ladder

BB DL (225/165)

T2B