Monday: 1 REP MAX: DEADLIFT,CLEAN AND PUSH PRESS WOD: RUN 100M, 10 BURPEES RUN 200M, 20 BURPEES RUN 300M, 30 BURPEES 15 MIN AMRAP Tuesday: WOD: 7 SDLHP 7 FRONT SQUATS 7 PUSH JERKS 10R4T Wednesday: STRENGTH: PULL UPS/PISTOLS WOD: 10 MIN OF 100 DOUBLE UNDERS/100′ WALKING LUNGE 10 HSPU Thursday: WOD: 5 PULLUPS/10 PUSHUPS/15 […]
July 29 – August 3, 2019 Read More »
Monday: WOD: EMOM 8 Min: 4 OHS; 4 Strict Pull Ups Rest 2 Min then: 10 TTB 20 Burpees 400 M Run 15 Min AMRAP Tuesday: WOD: 300/250 M Ski 10 Thrusters (95/65) 100 M Run 5R4T Wednesday: 8 Min: 6 Push Press(odd)/ 20 DU (even) WOD: 1 Squat Cleans (115/75) 1 Push Up 15
July 22 – July 27, 2019 Read More »
Monday: WOD: “AHH PHOOK” 1 Min ea lift for 12 min-4 Hang Snatches; 3 Power Snatches; 2 Squat Snatches Rest 2 Min Run 300 M; 12 TTB; 12 Goblet Squats Run 200 M; 12 TTB; 12 Goblet Squats Run 100 M; 12 TTB; 12 Goblet Squats For Time Tuesday: WOD: 40 M. WT Bear Crawl
July 15 – July 20, 2019 Read More »
Monday: EMOM: 4 Squat Cleans/8 strict pullups WOD: 10 HSPU/20 SQUATS 30 DU/200M RUN 12MIN AMRAP Tuesday: WOD: 10 BURPEES 10 KBS 1 ROPE CCLIMB 6R4T Wednesday: WOD: 3 DEADLIFTS/6 PUSHUPS 9 SQUATS/12 SITUPS 3 MINS AMRAP/REST 1 MIN; 5 CYCLES Thursday: WOD: ROW 500M/ 12 WB / 12 BJ RUN 400M / 12 WB
July 8 – July 13, 2019 Read More »