7-21-17

Teams of two :25 min AMRAP 1 Dead lift-1 hang clean -1 front squat 5 Burpees 15 KBS 30 sit-ups Partner A runs 400 while partner B chips away. Bar bell complex goes up by 1 every time. RX 135/95 Partner B picks up where partner A left off.

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7-20-17

Skill/Strength: Back Squats E2MOM 8 Reps @ 65% 4 Reps @ 75% 2 Reps @ 85% 4 Reps @ 75% 8 Reps @ 65%  Metcon: “Danny” 20 Min AMRAP 30 Box Jumps 20 Push Press 75/115 30 Pullups

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7-19-17

Skill/ Strength: WOW Time Metcon: 4 Rounds 3 Deadlifts 185/275 12 Bar Hops 6 HSPU Rest 2 Min 3 Rounds 3 Deadlifts 12 Bar Hops 6 HSPU Rest 1:30 2 Rounds 3 Deadlifts 12 Bar Hops 6 HSPU Rest 1 Min 1 Round 3 Deadlifts 12 Bar Hops 6 HSPU

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7-18-17

Strength: Pause Snatches 3 Reps EMOM for 8 Min w/ 3 sec pause right above the knee Metcon: For Time… 400M Run 21 Hang Squat Cleans 95/135 21 TTB 400 M Run 15 Hang Squat Cleans 15 TTB 400 M Run 9 Hang Squat Cleans 9 TTB

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7-17-17

Strength: 3RNFT 10 GHD Situps 10 PVC Shoot Throughs 10 Reverse V-Ups on the Rower  Metcon: 7RFT 17 Wallballs 17 Burpees

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7-15-17

Partner WOD “Deck of Cards” 30 Min Time Cap Hearts- Goblet Squats Diamonds- KBS Spades- Pushups Clubs- TTB Jacks- 10 Thrusters Queens- 10 Push Press Kings- 10 SDHP Aces- 10 Hang Cleans Joker- 15 Burpees  

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7-14-17

Strength: WOW Time  Metcon: 20 Min Ascending Ladder  1 Muscle Up 1 Full Snatch @ 70% 100M Run 2 Muscle Ups 2 Snatches 200M Run 3 Muscle Ups 3 Snatches 300M Run Etc. for 20 Min Muscle Up Modification- Muscle Up Pull Through + 3 Dips  or 3 Ring Rows + 3 Dips  

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7-13-17

Skill/Strength: Split Jerks 3 Reps Every 90 Seconds for 6 Sets Building in weight  Metcon: 5 RFT 20 Wallballs 20 Situps 20 Front Rack Lunges 65/95

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7-12-17

Strength: 3 RFNT 10 DB Floor Presses 10 Bent Over Row R/L 10 Banded Tricep Pulldowns Metcon: 7 Min AMRAP 7 C2B Pullups 200 M Run Rest 2 Min 7 Min AMRAP 7 Strict HSPU 20 Calorie Row

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7-11-17

Strength: Front Squats 0:00- 10 Reps @ 60% 2:00- 5 Reps @ 70% 4:00- 3 Reps @ 80% 6:00- 5 Reps @ 70% 8:00- 10 Reps @ 60% Metcon: For Time… 10 Hang Clean and Jerks 75/115 5 Bar Facing Burpees 8 Hang Clean and Jerks 95/135 5 Bar Facing Burpees 6 Hang Clean and […]

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