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WOD

Wednesday, July 31st 2019

WARM-UP 3 ROUNDS (6 MINUTE CAP) 10 Air Squats 6/6 Box Step-up 5/5 Single Arm Ring Rows 100m Run STRENGTH EMOM x 14 MINUTES MIN 1 - 7 Tempo Front Squats (30X1)* MIN 2 - 15 Supinated DB Curls (Moderate) *Increase weight each Set on FS. WORKOUT "DOUBLE AMRAP" AMRAP x 4...

Tuesday, July 30 2019

WARM-UP AMRAP x 7 MINUTES* 10 KB Deadlifts 7 RKBS 5/5 SA KB Front Squat 3 Up-Downs STRENGTH/ SKILL ON A 7:00 RUNNING CLOCK... Build to Moderate Set of 5 DBL KB Clean WORKOUT 5 ROUNDS FOR TIME 5 DBL Russian KBS (35/26) 5 DBL KB Cleans 5 DBL KB Front Squats 5 DBL KB...

Monday, July 29th 2019

WARM-UP 9 ROUNDS, :20 WORK/ :10 REST MOVEMENT 1 - Plate Deadlifts MOVEMENT 2 - Mountain Climbers MOVEMENT 3 - Plate Strict Press WORKOUT AMRAP x 8 MINUTES 50m Run 10 Plate G2OH (35/25) 5...

Saturday, July 27th 2019

Workout PARTNER WORKOUT IN TEAMS OF 2... AMRAP x 12 MINUTES 200m Run -Rest 1:30- AMRAP x 12 MINUTES 4 Push-ups 8 KB Swing (53/35)|(35/26) 16 Double Unders *P1 works while P2 rests. In part 1, Partners alternate every 200m run. In part 2, Partners alternate after every...

Thursday, July 25th 2019

WARM-UP AMRAP x 5 MINUTES 50 Single Unders 50’ Bear Crawl (butt higher than shoulders) 10 Ring Rows STRENGTH/SKILL EVERY 3:00 FOR 4 SETS 10 Deficit Push-ups* 12 Parallette or Box Shoot Throughs 5 Strict Wide Grip Pull-ups -Rest Remaining Time b/t Sets- *Deficit either...

Wednesday, July 24th 2019

WARM-UP AMRAP x 5 MINUTES 100m Run :25 Push-up Plank 5/5 Single Arm DB Deadlift 5/5 Single Arm DB Power Clean STRENGTH 6-4-2-6-4-2 Deadlift @Moderate-Heavy -Rest 2:00 b/t Sets- WORKOUT EMOM x 10 MINUTES MIN 1 - 5 DB Manmaker (35/25)* MIN 2 - 12/10 Cal Bike *1 Rep of...

Tuesday, July 23rd 2019

WARM-UP AMRAP x 6 MINUTES :20 OH Plate Walks 7/7 DB SeeSaw Press :20 Hollow Body Hold 10 Strict Knees to Chest 5 Tempo Push-ups (3331) STRENGTH 7-5-3-7-5-3 Strict Press @Moderate-Heavy -Rest 2:00 b/t Sets- WORKOUT AMRAP x 14 MINUTES 8 Burpees 10 Knees to Elbows 50' SA...

Monday, July 22nd 2019

WARM-UP AMRAP x 8 MINUTES 200m Row 10 Wall Ball Thrusters 5/5 Elbow to Instep With Rotation 5 Bootstrap Stretches STRENGTH 5-3-1-5-3-1 Back Squat @Moderate-Heavy -Rest 2:00 b/t Sets- WORKOUT 3 ROUNDS FOR TIME 250m Row 15 Wall Ball (20/14) 15 DB Hang Power Clean...

Friday, July 19th 2019

WARM-UP 3 ROUNDS 10 Up-Downs – 7 Burpees – 5 Burpee Step Overs 10 Strict Press – 7 Push Press – 5 Push Press 10 Deadlifts – 7 Front Squats – 5 High Hang Muscle Clean STRENGTH/SKILL EVERY 1:00 FOR 8 SETS 3 TNG Clean & Jerks* *Keep loading moderate-heavy and focus on...

Thursday, July 18th 2019

WARM-UP TABATA 8 SETS (:20 ON / :10 OFF)* Single Unders *Steadily progress through to Double Unders each round. Into... 3 ROUNDS 10 KB Front Rack Reverse Lunges STRENGTH/SKILL EVERY 3:00 FOR 4 SETS 10 Tempo Box Dips (3111) or Ring Dips (3111) :30 L-Hang Hold 15 Tempo...

Wednesday, July 17th 2019

WARM-UP 3 ROUNDS 1:00 Bike (Rd 1 EZ–Rd 2 Mod–Rd 3 Hard) 5/5 Single Leg RDL w/ empty barbell 5 Scap Pull Ups – Strict Pull Ups – Kipping Pull Ups STRENGTH 5-4-3-5-4-3 Deadlift @Moderate-Heavy -Rest 1:30 b/t Sets- PARTNER WORKOUT IN TEAMS OF 2... AMRAP x 14 MINUTES 10...

Tuesday, July 16th 2019

WARM-UP With a single light-moderate KB... AMRAP x 6 MINUTES 7/7 Single Arm Russian KB Swings 5/5 Single Arm KB Shoulder Press 3 Push-up to Down Dog STRENGTH 8-6-4-8-6-4 Strict Press @Moderate-Heavy -Rest 1:00 b/t Sets- WORKOUT FOR TIME 10-20-30-40-30-20-10 Double...

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