Monthly Archives: July 2017

WOD for 8.1.17

Strength:
1) Back Squats
5x6 @ 50% 1RM

2) KB/DB Box Steps
3x20



Metcon:

20-15-10-5
OH Squats (95/65)
Burpees

WOD for 7.31.17

Strength:
Snatch
1) 4x 1 Hang Power Snatch + 1 Power Snatch
2) 3x 1 Hang Squat Snatch + 1 Squat Snatch



Metcon:

12min AMRAP
10 Push-ups
20 Box Jumps (24"/20")
30 Russian KB Swings (53/35)

WOD for 7.29.17

Strength:


Metcon:
Slog:
100 Double Unders
10 Front Rack Lunges (95/65)
30 Pull-ups
10 Front Rack Lunges
30 Burpees
10 Front Rack Lunges
30 Wall Balls (20/14)
10 Front Rack Lunges
30 Push-ups
10 Front Rack Lunges
30 Toes to Bar
100 Double Unders

*Once you have finished the final set of dubs, you go back "down the ladder"
**Inspired by our resident bro, Lil' John

WOD for 7.28.17

Strength:
Skill:
Kipping
Pull-ups/Butterfly Pull-ups/C2B/Muscle-ups




Metcon:

"Grace"
For Time
30 Clean and Jerk (135/95)

WOD for 7.27.17

Strength:
Dead Lifts
5x4 @ 90% 1RM



Metcon:
10min EMOM
Odd: Calorie Row (15/10)
Even: 10 Dead Lifts (185/135)