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WOD

WOD for July 10, 2018


Strength/Skill: 10 bench presses @60% and 10 strict tempo shoulder presses

WOD: EMOTM for 14 mins
Run 100m
15 DUs

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WOD

WOD for July 9, 2018


Strength/Skill: 3 rounds of 10 bulgarian split squats and 20 back extensions

WOD: 6RFT
5 lateral burpees over bar
10 power cleans (135/95)

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WOD

WOD for July 6, 2018


Strength/Skill: 5×5 hang clean and jerks and complete 2 wall walks between sets

WOD: 16 mins
Run 400m
Then Max OHS – once you put the bar down you run again

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WOD

WOD for July 5, 2018


Strength/Skill: 3 rounds of 10 one leg ball slams each leg and 50 flutter kicks

WOD: Every 90 secs
5 pull-ups
5 box jumps (24/20)
*add one rep to each every 90 secs

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WOD

WOD for July 3, 2018


Strength/Skill: 3 rounds of 10 backsquats @ 60% handstand practice between sets

WOD:
Run 400m
25 ring rows
Run 200m
25 squats
Run 400m
25 v-ups

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WOD

WOD for July 2, 2018


Strength/Skill: Snatch grip russian deadlifts 5×5 at 3010 tempo

WOD:
10-1 wallballs
1-10 DH hang clean and jerks (30/20)

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WOD

WOD for June 27, 2018


Strength/Skill: Deadlifts 12 @ 40%, 10 @ 50%, 8 @ 60%, 6 @ 70% and 4 @ 80%

WOD: 10 RFT
Run 100m
25 DUs

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WOD

WOD for June 26, 2018


Strength/Skill: 3 rounds of 10 paralette pass throughs and 1 min L-sit hold

WOD: 3 rounds
4 mins to run 400m
10 Box Jumps (24/20)
Then Max Hang Cleans (125/85)
Rest 1 min b/w sets

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WOD

WOD for June 20, 2018


Strength/Skill: 1RM Thruster

WOD: 10 min AMRAP
10 T2B
Run 100m
5 Burpees
20 DUs

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WOD

WOD for June 19, 2018


Strength/Skill: Muscle Snatches 6 x 3

WOD: 3 RFT
5 strict presses (95/65)
8 squats cleans
12 power snatches
15 slam balls