Strength/Skill: 3 rounds of bar on back step ups and 10 ab roll outs
WOD: 3 RFT
20 box jumps
10 T2B
Run 200m
Categories
Category: WOD
Categories
WOD for August 1, 2019
Strength/Skill: 5×3 front squats and 10 monster walks each direction between
WOD: 4RFT
20 wallballs (20/14)
20 wallball cleans
20 wallball ab twists
Categories
WOD for July 31, 2019
Strength/Skill: 3-3-3-3-3 Hang Power Cleans
WOD: 15-12-9-6-3
OHS (115/75)
Burpees Over the Bar
20 DUs on the (-)
Categories
WOD for July 30, 2019
Strength/Skill: Handstand work (walks, push-ups, holds, shoulder taps, etc)
WOD: 15 min AMRAP
5 HSPU
15 deadlifts (185/125)
25 sit-ups
Categories
WOD for July 29, 2019
Strength/Skill: 1RM shoulder press (strict press)
WOD:
Row 250
Rest 1 min
Run 200m
Rest 1 min
Row 500m
Rest 1 min
Run 400m
Rest 1 min
Row 750m
Rest 1 min
Run 600m
Rest 1 min
Row 1000m
Rest 1 min
Run 800m
Categories
WOD for July 26, 2019
Strength/Skill: 3-3-3-3-3 OHS from racks
WOD: Run 200m
Then 21-15-9-15-21
S2O (135/95)
Back Squats
Push Ups
Categories
WOD for July 25, 2019
Strength/Skill: 1RM back squat
WOD: EMOTM for 15 mins
Min 1,4,7,10,13 – 6 power cleans (60-70% of max)
Min 2,5,8,11,14 – 6 front squats
Min 3,6,9,12,15 – 25 DUs
Categories
WOD for July 24, 2019
Strength/Skill: 3 rounds of 2 rope climbs and 5 body blasters
WOD: 30-20-10-5
Burpees
Ring Rows
GHD Sit-ups
Categories
WOD for July 23, 2019
Strength/Skill: Bench Press 5-5-3-3-1-1
WOD:
30 DB push presses (30/20)
Run 200m
30 DB squat cleans
Run 200m
30 DB anchored sit ups
Run 200m
30 DB lunges
Run 200m
30 DB thrusters
Run 200m
Categories
WOD for July 22, 2019
Strength/Skill: 3-3-3-3-3 clusters (squat clean thrusters)
WOD: 15 min AMRAP
3-6-9-12…..add 3 reps each round until 15 mins
Pull-Ups
Squats
Run 100m