Saturday Wod 7.14.18

In Partners, 3 Rounds For Time 50 Toes To Bar 50 Overhead Squats Partners Alternate Every 5 Squats Level 1 – 95/65# Level 2 – 135/95# Level 2+ – 155/105# Optional work Every 4 Minutes For 20 Minutes (5 Sets) Back Squat x 5 Use 1-2% More Than Last Saturday

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Saturday Wod 7.14.18

A. Every 4 Minutes For 20 Minutes (5 Sets) Back Squat x 5 Use 1-2% More Than Last Saturday B. In Partners, 3 Rounds For Time 50 Toes To Bar 50 Overhead Squats 155/105# Partners Alternate Every 5 OH Squats

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Friday Wod 7.13.18

10 Minutes EMOM Power Snatch x 1 Then 5 Rounds For Time Row or Bike 20 Calories 30 Box Jump Overs 24/20” Optional Work 5 Tough Sets Drop Snatch x 3 5 Tough Sets Snatch Pull x 3

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Thursday Wod 7.12.18

12 Minutes EMOM Min 1 – DB Strict Press x 5 Min 2 – DB Bent Over Row x 8 (Establish Heavy Set Before Starting) Then For Time 50 DB Thrusters Every Minute On The Minutes Perform 3 Power Cleans Level 1 – 30/20#, 155/105# Level 2 – 45/30#, 185/125# Level 2+ – 45/30#, 225/155#

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Wednesday Wod 7.11.18

A. 12 Minutes EMOM Min 1 – DB Strict Press x 5 Min 2 – DB Bent Over Row x 8 (Establish Heavy Set Before Starting) B. Every 5 Minutes for 30 Minutes (6 Sets) 400 Meter Sprint Give These Your Best Effort

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Tuesday Wod 7.10.18

3 Sets, Not For Time 3 Turkish Get-ups L-Arm 3 Turkish Get-Ups R-Arm 1 Minute Plank Shoulder Taps 1 Minute Half Kneeling Pallof Press L 1 Minute Half Kneeling Pallof Press R (Use Something Challenging For The T Get-ups) Then Level 1 3 Rounds For Time 10 Ring Dips 20 Burpees (To Target) 30 Step-ups […]

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Tuesday Wod 7.10.18

A. 3 Sets, Not For Time 3 Turkish Get-ups L-Arm 3 Turkish Get-Ups R-Arm 1 Minute Plank Shoulder Taps 1 Minute Half Kneeling Pallof Press L 1 Minute Half Kneeling Pallof Press R (Use Something Challenging For The T Get-ups) B. 5 Tough Sets Bench Press x 2 C. 3 Rounds For Time 10 Muscle-Ups […]

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