Monthly Archives: July 2016

WOD for 8.1.16

Strength:
Snatch
1) 3x 2 Power Snatch + 1 OH Squat
2) 3x 1 Power Snatch + 1 Squat Snatch + 1 OH Squat


Metcon:
15min AMRAP
15 Power Cleans (95/65)
2 Rope Climbs/10 Ring Rows
200m Med Ball Run (20/14)

WOD for 7.30.16

Strength:


Metcon:
5 Rounds
100m Pinch Plate Carry (2x 25/15)
10 Curtis P (95/65)
25 Butterfly Sit-ups
400m Run
10 Sets Bear Complex (95/65)
25 Double Unders (50 Singles)
500m Row

WOD for 7.28.16

Strength:

Sumo Dead Lifts
Find your 5RM


Metcon:

2 Rounds for Time
50 KB Swings (53/45)
50 Double Unders (150 Singles)
50 Jumping Lunges

WOD for 7.27.16

Strength:

5 Round Super Set
6 Bench Press @ 70% 1RM
6 Strict Chin-ups


Metcon:

5 Rounds for Time:
10 Knees to Elbow
10 Right Arm DB Thrusters (45/35)
10 Burpees
10 Left Arm DB Thrusters