WOD

Saturday, July 22, 2017

Summer Fun, Summer Not Coaches WOD w/Coach Janna

400m Partner Run
100 DU’s
10 Synchro P Snatch

50 Wall Balls
30 MB Sit up Exchange
30 Synchro T2B

400m Run
100 DU’s
10 synchro OHS

40 Cal Bike
30 Synchro SA KB Swing
20 MB Sq Thruster + Burpee

Friday, July 21, 2017

Clean
OTM
12 x 1

Clean Pull
6 x

7 Rounds
20 Single Arm DB Push Press
10 Lateral Lunges
Rest

Thursday, July 20, 2017

5 Rounds
200m Run
10 Thrusters
15 Pull Ups

Wednesday, July 18, 2017

Power Clean & Jerk

12 min AMRAP
3 Power Clean
4 Burpees
7 Cal Bike
Rest = 2x work

Tuesday, July 18, 2017

Snatch

Snatch Pull

AMRAP in 7
20 Air Squats
10 Renegade Row

Monday, July 17, 2017

AMRAP in 25
25 Cal Row
20 KB Swing
15 Box Jump Over
10 HSPU

Sunday, July 16, 2017

Power Jerk + Split Jerk
OTM

5 rounds:
100m SB run
7 SB P Cleans
50 Double Unders
Rest

Saturday, July 15, 2017

Coach Suzanne’s “HellzBellz, she’s at it again” KB Workout

4 Rounds
KB Snatch – R
KB Snatch – L

REST

3 Rounds
KB Clean & Jerk – R
KB Clean & Jerk – L

REST

2 Rounds
Goblet Squat
Push Ups

Friday, July 14, 2017

Clean OTM
15 x 1

Clean Pull

Barbell Reverse Lunge
4 x 8

Thursday, July 13, 2017

AMRAP in 6
12 Cals Bike
Parking Lot FC

Rest

AMRAP in 6
200 Meter Row
8 Burpees Over Rower

Rest 4

AMRAP in 6
Fire Hydrant Run
6 Stone 2 Shoulder