Monday Wod 7.16.18

A. Build To Your Heaviest Load Hang Clean + Clean B. 3 Rounds For Time 15 DB Ground To Overhead 45/30# 30 C2B Pull-ups Run 800 Meters C. 3 Sets Hip Extension x 10-15 Do These Slow and Controlled

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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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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

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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Monday Wod 7.9.18

A. 5 Tough Sets Front Squat x 2 @33X1 B. 8 Minutes AMRAP 10 DB Snatches 30′ L-Arm Overhead DB Lunge 30′ R-Arm Overhead DB Lunge 10 DB Goblet Squats Use a 70/50# DB C. 5 Sets Barbell Hip Thrust x 5 3 Sets Side Plank x 1 Minute Rest 30 Seconds Between Sets/Sides

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Saturday Wod 7.7.18

A. Every 4 Minutes For 20 Minutes (5 Sets) Back Squat x 5 Build To a Heavy Load Before Starting B. 2 Rounds For TIme 50 Synchronized Burpees (Target) Run 400 Meters (Together) 50 Pull-ups Row 50 Calories Assault Bike 50 Calories

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