WOD – 07/01/2020

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Strength- DB Single arm bench press

-4×12 (each arm-athlete chooses weight)

WOD

For time:

-1k Row

-800m Run

-50 Wall balls (#20/14)

-750m Row

-400m Run

-50 Wall balls

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WOD – 06/30/2020

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Strength- Push Press 5×5 @ 65% (E90sOM) 

WOD

3 Rounds for time:

-9 DB Hang Squat Cleans (#50/35)

-6 DB Front Rack Lunge (6 each leg)

-3 Ring MUs

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WOD – 06/29/2020

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Strength- Front squats (E2MOM)

-6×4 @ 75%

WOD

4 Rounds for time:

-10 Power snatch (#115/85)

-10 Burpee box jump over (24″/20)

-50 DU’s

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WOD – 06/26/2020

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Strength- :40s ON/:20s OFF

4 Rounds of each:

  1. KB farmers carry hold
  2. KB front rack hold
  3. KB overhead hold

WOD

50-40-30-20-10

-Cal Row

-Push ups

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WOD – 06/25/2020

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WOD

For Time:

-30 DUs

-150m Run

-10 Power Cleans (#135/95)

-30 DUs

-150m Run

-8 Squat Cleans

-30 DUs

-150m Run

-6 Thrusters

-30 DUs

-150m Run

-4 Power Snatches

-30 DUs

-150m Run

-2 Squat Snatches

-30 DUs

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WOD – 06/24/2020

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Strength: Back squat (E2:30om)

-4×7 @ 60,65,70 and 75% 

WOD

11 minute AMRAP:

*2,4,6,8, etc.

-Front squats @ 55%

-Alt. DB snatch (#50/35)- total

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WOD – 06/23/2020

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Strength: Strict Press

-5×5 @ 60% (E90sOM)

WOD

21-15-9

-C2B Pull-ups

-Shoulder to Overhead (#125/85)

*200m Run b/w rounds

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WOD – 06/22/2020

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Strength: 5 Sets

  1. 12 Seated banded press
  2. 12 KB RDL
  3. 6 Leg reaches (6R/6L)

WOD

9 minute AMRAP:

-12 Wall balls (#20/14)

-6 Burpee pull ups

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WOD – 06/19/2020

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Strength: Banded sled step ups w/ KB (E:90sOM)

-4×20

WOD

3 Rounds for time:

-5 Squat snatch (#155/105)

-20 Box jumps (24″/20)

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WOD – 06/18/2020

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WOD

For time:

-10 Bar MUs
-15 OHS (95#/65#)
-20 Hang Power Cleans
-25 abmat sit-ups
-500m Run
-25 abmat sit-ups
-20 Hang Power Cleans
-15 OHS
-10 Bar MUs

Accessory Work :

2 rounds

-12 Alt. DB hammer curls
-12 Alt. DB Bicep curls

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