WOD

Wednesday, July 12, 2017

Snatch

“Isabel”
For Time:
30 Snatch 135/95

Tuesday, July 11, 2017

Clean & Jerk

Back Squat
2RM

3x
20 MB Russian Twist
10 Weighted crunches
10 Hanging leg raise

Monday, July 10, 2017

For time:
400m Run
50 Pull Ups
400m Run
50 Push Ups
400m Run
50 Sit Ups
400m Run
50 Squats

Sunday, July 9, 2017

Snatch
12 x 1

Partner WOD!
5 Rounds Each:
5 Hang Power Snatch (95/65)
10 Burpees
20 Double Unders

Saturday, July 8, 2017

5 x 3 min round

10 Deadlift
10 Box Jump
Max Cal’s Row / bike
rest

Friday, July 7, 2017

1 Block Snatch Pull + 2 Snatch

Snatch Segment Pull

3x
24 SL Romanian Deadlift
24 KB Step Ups
24 Goblet Squats

Thursday, July 6, 2017

Every 2min for 10min: 
10 C2B 
50 DUs 
Every 2min for 10min:
150m Row 

 

Wednesday, July 5, 2017

2 Push Jerk + Jerk

AMRAP in 15
15 Ground to Overhead
Run 200m
12 G2OH
Run 200m
9 G2OH
Run 200m
6 G2OH
Run 200m
3 G2OH
Run 200m
AMRAP G2OH

Tuesday, July 4, 2017

Snatch Pull + Hang Snatch + Snatch

2 Minutes Max Reps:
Hand Release Push Ups
Box Jumps
AKB Swings
Bike for Cals

Monday, July 3, 2017

“Moose”

1000m Row
10 Rounds
7 Bar Facing Burpees
3 Thrusters 95/65
1200m Run (w/med ball 20/14#)