WOD – 7/18/19

COME GET SOME!!!

 

Strength: Sumo Deadlift (Wk 2)

E2MOM

  • 8 reps @ 55%
  • 6 reps @ 60%
  • 4 reps @ 75%
  • 4 reps @ 70%
  • 2 reps @ 75%

 

WOD

2 Rounds- Against a 6 min Running Clock:
  • 300m Row
  • 30 Ring Dips*

 

-2 minute REST-

2 rounds- Against a 7 min Running Clock:
  • 600m Row
  • 30 Front Rack Lunges (#95/65)*
*Scale reps to 20 if you have less than 2 minutes of rest in the first round

 

WOD – 7/09/19

Happy Birthday, Delia F.!!!
COME GET SOME!!!

Strength: (E90secondsMOM)

  • 7×2 Snatch @ 70% 

 

WOD

“Dirty-ish Thirty”
  • 30 Lateral Hops over the KB
  • 30 Pull-ups 30 KB Swings (53#/35#)
  • 30 Walking Lunges (with KB, 15 each leg)
  • 30 Knees to elbows
  • 30 Push Press (45#/35#)
  • 30 Back Extensions or Supermans (you can also use the tires in addition to the GHD to anchor your feet)
  • 30 Wall balls
  • 30 Push-ups
  • 150 DU’s