WOD

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.

Saturday, July 7, 2018

AMRAP in 30 min
In teams of 2, alternate tasks
5 KB Front Rack Carry
50 DUs
15 Pull Ups

Friday, July 6, 2018

6 x 2 High Hang Snatch

6 x 1 Hang Snatch

AMRAP in 9min
3 Power Snatches
6 Overhead Squats
9 Bike

Thursday, July 5, 2018

3 rounds not for time:
12 Arch to Hollow Rolls
12 Ring Row
:45 Nose to wall HS or Length HS Walk

5 Rounds for max Reps:
:30 Slam Balls
:30 Push Ups
:30 Box Jump Over
Rest

Wednesday, July 4, 2018

EMOM
Jerk
9 x 1

AMRAP in 6min:
3 Burpees
3 Wall Balls
6 Burpees
6 Wall Balls
9 Burpees
9 Wall Balls
+ 3 reps

Tuesday, July 3, 2018

Clean EMOM
15 x 1

Back Squat
Work up to a heavy single for today