WOD Teams of 2 50 Power Snatches (95/65) 50 Toe-to-Bar 50 Hang Power Clean (95/65) 15 Rope Climb 100 Cal Bike
2020 07 03
Strength Bench Press Build to a 1 Rep Max WOD 4 Rounds for Time 10 Box Jumps 10 Pushups 10 Kettlebell Swings (53/35) 10 Goblet Squat
2020 07 02
Strength 3 sets 100’ Heavy Farmer Carry 30-50’ Handstand Walk or X 2 Bear Crawl *rest as needed WOD EMOM x 20 for Reps 1 - :30 Row for Cals 2 - :30 Goblet Step Up (50/35) 3 - :30 Bike for Cals 4 - :30 Alternating Power Snatch (50/35)
2020 07 01
Strength Front Squat Build to a 1 Rep Max WOD 2 Rounds For Time 600m Run 20 Deadlifts (225/155) *rest 2min Between Rounds *scale to 65% of Deadlift
2020 06 30
Accessory Work 2 sets Max Chin Over Bar Hold (pronated grip) *rest 1min 1min AMRAP Ring Row *rest 1:30min WOD 3 Rounds For Time (12min cap) 10 Handstand Pushup or Dumbbell Push Press 15 Hang Power Clean (115/75) 10 Alternating Front Rack Reverse Lunge 45 Double Unders
2020 06 29
Strength Shoulder Press Build to a 1 Rep Max WOD 2 Sets of Each AMRAP 3min AMRAP 2-4-6-8-etc Thruster (95/65) Burpee *rest 1min 3min AMRAP Shoulder to Over Head (95/65) Box Jump (24/20) *rest 2:00
2020 06 28
WOD Teams of 2 10 Rope Climbs (partner holds barbell in the front rack) 50 Thruster (partner holds a plank) 50 Front Squat (partner hold a wall sit) 150 Sit-Ups (partner hang from the bar) *Loads are 95/65 **Partner must establish “Rest” position prior to the other partner starting the…
2020 06 26
Strength EMOM x 8 6 Romanian Dead Lift WOD 3 Rounds For Time (22min cap) 400m Run Into… 2 Rounds 10 Box Jump (24/20) 10 Push-Ups 10 Hang Power Clean (95/65)
2020 06 25
2020 06 24
Strength Every 3:00 x 4 sets 8 Front Squat + 75’ sled sprint WOD 12min AMRAP 2 Wall Walks or 30’ Handstand Walk 4 Burpee Pull-Ups or Bar Muscle ups 8 Alternating Single Arm Dumbbell Thruster 50/35 16 Dumbbell Goblet Squat
2020 06 23