Wednesday Wod 7.10.19

Establish a Max Unbroken Set Bodyweight Dip 3 Rounds For Time 10 DB Single Arm Alternating Power Snatches 30 Toes To Bar Level 1 – 50/35# Level 2 – 70/45# Level 3 – 100/70#

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Saturday Wod 7.6.19

On a Running Clock 0:00-15:00 Establish a 1 Rep Max Push Press 18:00-27:00 9 Minutes AMRAP 9 DB Push Press 12 Jumping Lunges 30 Double Unders Level 1 – 30/20#, 60 Single Unders Level 2 – 45/30# Level 3 – 53/35# KB’s

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Friday Wod 7.5.19

15 Minutes To Build To a Heavy Deadlift x 1 6 Minutes AMRAP 9 Deadlifts 15 Sit-ups Level 1 – 155/105# Level 2 – 185/125# Level 3 – 225/155#

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Thursday Wod 7.4.19

Reminder, Modified July 4th Schedule Today. 8am and 9:30am only. “Freedom” 4 Rounds For Time Run 800 Meters 10 Burpees 20 Power Snatches 95/65# 10 Burpees 20 Toes To Bar 10 Burpees 20 Thrusters 95/65# 10 Burpees 20 Pull-ups 10 Burpees 20 Kettlebell Swings 53/35# Partners Or Solo

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Wednesday Wod 7.3.19

10 Minutes EMOM Min 1 – Single Arm Bent Over Row x 8/Side Min 2 – Single Arm Front Rack Cossack Squat x 6/Side 12 Minutes EMOM Min 1 – 45 Seconds Max Single Arm Alt. DB Snatch Min 2 – 45 Seconds Max Calorie Row Level 1 – 30/20# Level 2 – 50/35# Level […]

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Tuesday Wod 7.2.19

Level 1 5 Rounds 3 Minutes AMRAP 3 Hang Power Cleans 95/65# 6 Pushups 9 Air Squats 1 Minute Rest Between Rounds Level 2 “The Chief” 5 Rounds 3 Minutes AMRAP 3 Power Cleans 135/95# 6 Pushups 9 Air Squats Optional Work Establish a Heavy 3-Rep Bench Press For Time 30 Muscle-ups

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Monday Wod 7.1.19

5 Tough Sets Strict Press x 5 5 Tough Sets Front Squat x 5 Optional Work 10 Minutes 5 L-Arm DB Clusters 5 R-Arm DB Clusters 30′ L-Arm Front Rack Lunge 30′ R-Arm Front Rack Lunge 30 Seconds Assault Bike Goal Is Continuous Movement Quality Not AMRAP Select Load Accordingly

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