Friday Wod 7.27.18

A. 10 Minutes EMOM Deadlift x 3 @50% of 1RM (Loop Band Around Barbell) B. Ever 6 Minutes For 30 Minutes (5 Sets) 8 Bar Muscle-ups 15 Toes To Bar 20 Push Press 135/95# Row 500 Meters Record Fastest and Slowest Rounds

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Tuesday Wod 7.24.18

A. Bench Press 5-4-3-2-1 Reps (Establish Heavy Loads at Each Rep Range) B. For Time 75 Double Unders 30 Burpees 15 Hang Power Cleans 165/110# 75 Double Unders 30 Burpees 12 Hang Power Cleans 165/110# 75 Double Unders 30 Burpees 9 Hang Power Cleans 165/110# C. Accumulate 30 Ring Muscle-ups Greater Challenge – Add a […]

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Monday Wod 7.23.18

A. 12 Minutes EMOM Min 1 – L-Sit x 20 Seconds Min 2 – Double Under x 30-40 Min 3 – 50′ Suitcase Carry/Side (Heavy) B. 8 Minutes AMRAP 5 Handstand Pushups 4.5/3” Deficit 10 Weighted Box Step-ups 45/30# Men – 24” Box, Women – 20” Box C. 4 Sets Per Side Landmine Press x […]

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Saturday Wod 7.21.18

A. On A Running Clock 0:00-12:00 Establish a 3 Rep Max Weighted Strict Supinated Pull-up 12:00-15:00 Rest and Prepare for Below 15:00-30:00 15 Minutes AMRAP 20 Synchro Wall Ball Shots 30/20# 30 Calorie Row

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Friday Wod 7.20.18

A. Build To Your Heaviest Load Hang Snatch + Snatch B. For Time 30 Snatches 135/95# 10 Muscle-ups 30 Clean and Jerks 135/95# 10 Muscle-Ups 30 Thrusters 135/95# 10 Muscle-ups C. Establish Your Heaviest 100′ Farmer Carry (50′ Down and Back, No Drops)

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