Friday July 15th
Strength 1 Hang Squat Snatch + 1 Squat Snatch + 1 Overhead Squat Rest 1:30 x 4 sets WOD For Reps 3 Rounds 1 Min Max Overhead Squats (95/65) 1 Min Max No Push Up Burpee Box Jumps (24/20) 1 Min rest
Read More »Thursday July 14
Strength EMOM x 9 Min Min1: 15 Vups Min2: 20 Hollow Rocks Min3: 20 Hanging Knee Raises WOD For Time 10,9,8,7,6,5,4,3,2,1 Power Cleans (135/95) Burpees Over the Bar
Read More »Wed July 13th
Strength Tempo Front Squats 5.5.5 @ 3311 – Building Rest 2 Min between WOD 4 RFT 25 Wall Ball (20/14) Run 400M
Read More »Tuesday July 12th
Strength PullUp Cluster 3.3.3 rest 10 seconds Rest 2 Min x 3 Add weight if possible WOD 15 Min AMRAP 5 C2B PullUps 10 KBS (70/53) 15 DU
Read More »Monday July 11th
WOD “The Chief” 5 Sets – complete as many rounds as possible in 3 Min of 3 Power Cleans (135/95) 6 Push Ups 9 Air Squats Rest 1 Min between Sets *Count only fully completed rounds
Read More »Sat July 9th
WOD: with Partner 16 min AMRAP 8 DL (155/105) 6 Hang Power Cleans 4 Shoulder to Overhead *partners alternate full rounds
Read More »Friday July 8th
Strength: Push Press TnG 5,5,5 rest 2 min between WOD: every 4 min x 3 sets 20 wall balls (20/14) 8 Burpees run 200M *record times of each set
Read More »Thursday July 7th
Strength: EMOM x12min min1: 30 sec max push ups min2: 5 dead lifts building in weight WOD: for reps EMOM x 9min 1min American KBS (70/53) 1min Buroee Box Jumps (24/20) 1min rest
Read More »Wednesday July 6th
Strength: Hang Power Clean (mid thigh) 3,3,2,1,1 *work to a tough single WOD: for time 21-15-9 HSPU T2B
Read More »Tuesday July 5th
Strength: Hang Squat Snatch (hip) 3,3,2,1,1 *work to a tough single WOD: in 6 min Row 1k AMRAP DU’s in remaining time *score is total DU’s
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