WOD

Tuesday, July 17, 2018

Test C&J, Snatch and Front Squat on Friday and / or Sunday

Clean and Jerk
9 x 1

TABATA Intervals:
Rowing
Air Squat
Muscle Ups

Monday, July 16, 2018

AMRAP in 5
5 Double KB Thruster
5 Double KB Cleans
5 Double KB Swings
5 HR Push Ups

Rest

AMRAP in 4
4 Double KB Thruster
4 Double KB Cleans
4 Double KB Swings
4 HR Push Ups

Rest

AMRAP in 3
3 Double KB Thruster
3 Double KB Cleans
3 Double KB Swings
3 HR Push Ups

Rest

AMRAP in 2
Single Arm KB Swings

Sunday, July 15, 2018

Push Jerk
12 x 1

3 Rounds
500m Row
15 Burpees Box Jumps Overs
Rest

Saturday, July 14, 2018

4 x
Manual Resistance Pull Up
10 GHD Sit Ups

8 Rounds
6 HSPU
30 DUs
Rest
6 DB H.P. Cleans
6 DB Front Squats
Rest

Friday, July 13, 2018

High Hang Snatch
4 x 2

Hang Snatch
4 x 1

Snatch
4 x 1

4 Rounds
3 Lengths Sled Drag
16 DB Weighted Lateral Lunge

Thursday, July 12, 2018

3 Rounds

300m Run
3 Rope Climbs (wear long socks)

rest

250m Row
12 D-Ball Squats

rest

20 Wall Balls
12 Toes 2 Bar

rest

Socks

Wednesday, July 11, 2018

2 Hang Power Clean + 1 Jerk

3 Rounds
200m Farmers Carry
20 Cal Bike
10 Ring Dips

Run Club
(lift with 6:15 class, then run without Suz)
6 x 400m
2 min rest

Tuesday, July 10, 2018

Overhead Squat

AMRAP in 7 min
10 Box Jumps
15 R KB Swings

Monday, July 9, 2018

1000m Row

10 Rounds
7 Bar Facing Burpees
3 Deadlift

1200m Run (w/med ball)

Sunday, July 8,2018

TGU
4 x 2

AMRAP in 12 min
3 Hang Power Clean
2 Front Squat
1 Push Press

*1 fire hydrant run.