Monday Wod 7.20.20

5 Tough Sets Box Squat x 3 30-20-10 Reps For Time Kettlebell Goblet Squat Pull-up Level 1 – 35/26#, Jumping Pull-up Level 2 – 53/35# Level 3 – 70/53#, C2B Pull-up Optional Work Backside Blaster

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Saturday Wod 7.18.20

5 Tough Sets Bench Press x 5 Level 1 10-9-8-7-6-5-4-3-2-1 Reps For Time Push Press 95/65# Perform 10 Russian Swings In Between Each Set of Overheads Level 2 – 115/75#, 70/53# Level 3 – 155/105#, 106/70# Jerks Acceptable For Level 3

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Friday Wod 7.17.20

10 Minutes EMOM Min 1 – Seated Leg Raise x 12 Min 2 – False Grip Pull-up or Row x 5 Aim for Improvement This Week In Partners, 3 Rounds of Run 400 Meters Max Calorie Bike Partners Switch When After Each 400 Meter Run Score = Least Time and Most Calories Optional Work 5 […]

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Thursday Wod 7.16.20

15 Minutes E90 Hang Clean x 2 5 Tough Sets Front Rack Reverse Lunge x 10 (From Rack) 3 Tough Sets Glute Ham Raise x 5

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Wednesday Wod 7.15.20

Level 1 For Time Buy In: 1000 Meter Row Then 3 Rounds Of: 20 Jumping Pull-ups 30 Deadlifts 185/125# Cash Out: 1000 Meter Row Level 2 For Time Buy In: 1000 Meter Row Then 3 Rounds Of: 5 Bar Muscle-ups 30 Deadlifts 225/155# Cash Out: 1000 Meter Row Level 3 – 10 Bar Muscle-ups/Round Optional […]

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Tuesday Wod 7.14.20

6 Minutes EMOM Jerk Balance x 3 5 Tough Sets Jerk x 3 27-21-15-9 Reps For Time DB Push Press Burpee (Target) Level 1 – 30/20# Level 2 – 45/30# Optional Work 3 Tough Sets Overhead Tricep Extension x 10 Single Arm, Seated or Standing 3 Tough Sets DB Reverse Fly x 10

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Monday Wod 7.13.20

5 Tough Sets Box Squat x 5 Aim For More Weight Than Last Week 8 Minutes AMRAP 10 Sandbag Squats 40 Double Unders Level 1 – 75/50# Level 2 – 100/75# Level 3 – 125/85# Optional Work Backside Blaster Daily Work

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Saturday Wod 7.11.20

5 Tough Sets Weighted Dip x 5 3 Rounds For Time 50 Deadlifts 50 Bar Facing Burpees Level 1 – 155/105# Level 2 – 185/125# Level 3 – 225/155# Optional Work 3 Tough Sets Tricep Pressdown x 10 3 Sets Reverse Wrist Curl x 15 (Using Plate)

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