Tuesday Wod 7.23.19

5 Tough Sets Z-Press x 5 9 Minutes AMRAP 7 Toes To Bar 11 DB Push Press 30 Double Unders Level 1 – Hanging Tucks, 30/20# Level 2 – 45/30# Optional Work 3 Sets of Each GHD Hip Extension + Y Hold Go Until Failure 5/2.5# V-Up x 20 Reps Practice These Smooth and Controlled

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Monday Wod 7.22.19

20 Minutes to Establish 3 Heavy Sets Hang Clean x 3 (Just Above Knees) 20 Minutes To Establish 5 Heavy Sets Back Squat x 3 Optional Work 5 Tough Singles – 100-110% of 1RM 4 Stop Halting Clean Deadlift (2”, Below Knee, Abnove Knee, Mid Thigh) 5 Tough Sets Back Rack Reverse Alternating Lunge x […]

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Saturday Wod 7.20.19

Schedule Reminder – 8am and 9am classes only this morning. NSCF’s 10 year anniversary party starts at 10am at the Elks Lodge. Establish a Max Distance Broad Jump 4 Rounds For Time 9 Power Snatches 18 Pull-ups 36 Double Unders Level 1 – HS 75/55# Level 2 – 95/65# Level 3 – 135/95#, C2B Pull-ups

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Friday Wod 7.19.19

15 Minutes To Establish a 1 Rep Max Thruster (From the Ground) Then In Partners 2 Rounds For Time 80 Calorie Row 40 Thrusters Level 1 Р75/55# Level 2 Р95/65# Level 3 Р135/95#

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Thursday Wod 7.18.19

Establish a Max Set of Unbroken Double Unders Establish a Max Set Static Hang For Time Run 800 Meters Levels 1 and 2 12 Minutes EMOM Min 1 – Max Rep Sit-ups Min 2 – 45 Seconds Max Calorie Bike Min 3 – Rest Level 3 – GHD Sit-ups

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Wednesday Wod 7.17.19

20 Minutes To Establish a 1 Rep Max Clean and Jerk Then Choose 1 of the Following Benchmark Workouts “Elizabeth” 21-15-9 Reps For Time Clean 135/95# Ring Dip “Amanda” 9-7-5 Reps For Time Muscle-up Squat Snatch 135/95#

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Tuesday Wod 7.16.19

Establish a Max Unbroken Set Toes To Bar 5 Rounds For Time 15 Deadlifts 15 Burpee Pull-ups Level 1 – 155/105# Level 2 – 225/155# Level 3 – 275/185#

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Monday Wod 7.15.19

20 Minutes To Establish a 1 Rep Max Overhead Squat 11 Minutes AMRAP 11 Overhead Squats 11 Push Press Run 200 Meters Level 1 – 75/55# Level 2 – 95/65# Level 3 – 115/75#

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