WOD – 07/31/2020

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Strength- Overhead squats (E:90sOM)

-6×5 (Start @ 55%, Increase to AHAP)

WOD

9 minute AMRAP:

-5 HSPU

-7 Toes to Bar

-9 Wall Balls (#20/14)

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WOD – 07/30/2020

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WOD

20 min AMRAP:

-10 Snatches (#95/65)

-10 Box Jumps (24″/20)

-200m Run

Accessory Work

3 rounds NFT- if time permits

-10 DB drag thru with a push-up

-10 weighted v-ups

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WOD – 07/29/2020

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Stength- EMOM X4 (Black or Red band only)

*Perform Max reps each minute

1.) Banded Push ups

2.) Banded kneeling bicep curls

3.) Banded bent over row

4.) Banded standing triceps extension

WOD

10 Rounds for time:

-15/12 Cal Row

-10 Burpee over rower

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WOD – 07/28/2020

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Stength- Push Press (E:90sOM)

-5×4 @ 75%

WOD

7 Rounds for time:

-5 DLs (#155/105)

-5 Hang Power Cleans

-5 Push Jerks

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WOD – 07/27/2020

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Stength- Alternating EMOM x14

A.) SA KB Front squat (#53/35)- switch arms every round

B.) 20 Sit ups

WOD

12 minute AMRAP:

-15 KBS (#53/35)

-15/10 Pull ups

-30 DU’s

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WOD – 07/24/2020

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WOD

Every 3 minutes x10:

-12 Alt. DB hang squat cleans- #50/35 (6R/6L)

-6/4 C2B pull ups

-12 DB push jerks (6R/6L)

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WOD – 07/23/2020

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WOD

For time:

-800m Run
-25 T2B
-400m Run
-25 Burpee to Bar
-200m Run
-25 GHD Sit-ups
-100m Run

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WOD – 07/22/2020

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Strength- Bench press (EMOM 8×4)

-Start @ 55% (Increase to AHAP)  

WOD

14 minute AMRAP:

-9 Ring push ups

-12 Hang power cleans (#125/85)

-15/12 Cal Row

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WOD – 07/21/2020

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Strength- Strict Press (E:90sOM)

-5×4 @ 70%  

WOD

3 Rounds for time:

-15 Strict HSPUs
-15 Front Squats (#135/95)

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WOD – 07/20/2020

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WOD

4 Rounds for time:

-16 Thrusters (#95/65)

-8 Burpee box jump overs (24″/20)

After Party: 

-100 Push ups

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