Monthly Archives: July 2018

WOD for 7.31.18

Strength:
Front Squats
5x8 @ 70% 1RM



Metcon:

12min AMRAP
10 Thrusters (95/65)
20 Butterfly Sit-ups

***At the start and every 3 minutes perform 10 burpees

WOD for 7.30.18

Strength:
Snatch
6x 1 Power Snatch + 1 Squat Snatch + 1 OH Squat



Metcon:

30-20-10
Power Cleans (135/95)
Burpee Box Jumps (24"/20")

WOD for 7.28.18

Strength:


Metcon:
Slog:
8 Laps (1 Mile)
40 Russian KBS (53/35)
30 Double Unders
20 Front Squats (95/65)
10 Bar Over Burpees

6 Laps
40 Russian KBS
30 Double Unders
20 Front Squats (95/65)
10 Bar Over Burpees

4 Laps
40 Russian KBS
30 Double Unders
20 Front Squats (95/65)
10 Bar Over Burpees

2 Laps
40 Russian KBS
30 Double Unders
20 Front Squats (95/65)
10 Bar Over Burpees

WOD for 7.27.18

Strength:
Skill:
Kipping
(Toes to bar, Pull-ups)



Metcon:

21 Dead Lifts (225/155)
2 Rope Climbs
50 Sit-ups
15 Dead Lifts
2 Rope Climbs
50 Sit-ups
9 Dead Lifts
2 Rope Climbs
50 Sit-ups