WOD

Tuesday, July 16, 2019

Clean & Jerk
10 x 1

For Time:
12 Laps D-Ball Carry
*6 Burpee over ball

Monday, July 15, 2019

3 Sets
:60 DU’s
Max Handsand Hold

AMRAP in 20Min:
30 Cal Row
20 Wall Balls
10 Strict Press

Sunday, July 14, 2019

Hang Snatch
9 x 1

Snatch Pull
3 x 2

4 x
:30 V Ups
rest
:30 Hollow Rocks
rest

Saturday, July 13, 2019

Teams of 2, Complete for time:
400m Run
80 DB Cleans
200m Run
60 DB Push Press
200m Run
40 DB Box Step Overs
200m Run
20 Renegade Row
400m Run

Friday, July 12, 2019

10 Sets
High Hang Clean
Hang Clean
Clean

Front Squat
3 x 3

Seated Good Mornings
4 x 5


Thursday, July 11, 2019

For Time:
600m Run
25 Pull Ups

Then,
8 Rounds
15 KB Swings
10 Air Squats


25 Pull Ups
600m Run

Wednesday, July 10, 2019

Push Jerk
1RM

6 Rounds, On the 2:30
5 Burpees
50 DU’s
6 Push Jerks

Tuesday, July 9, 2019

Overhead Squat
5 x 3

For Time:
800m Run
30 Hang Power Snatch 95/65

Monday, July 8, 2019

6 Rounds
20 RKB Swings
10 Goblet Squat
Fire Hydrant Run
6 C2B / Bar MU’s
Rest

Sunday, July 7, 2019

6 Rounds, on the 2 Minutes:
2 ( Power Clean + Hang Power Clean )

3 Rounds
3 Lengths Sled Drag – light
12 Dupree Box Jump Over
3 Lengths Sled Drag
12 DB Thrusters
Rest