Monthly Archives: July 2019

WOD for 8.1.19

Strength:
1) Front Rack Lunges
5x10

2) Bar Box Steps
5x10

Metcon:
10min AMRAP
5 Dead Lifts (225/155)
10 Push-ups
20 Double Unders

WOD for 7.31.19

Strength:
None

Metcon:
15min AMRAP
500m Row
20 Sit-ups
10 Burpees Over Rower

5 Minutes Rest

15min AMRAP
400m Run
20 Sit-ups
10 Push Press (95/65)

WOD for 7.30.19

Strength:

Box Squats
5x8

*Perform a back squat with a box behind you. Once your backside has touched the box, pause in that position, then drive up as fast as you can. The weight on the bar should be on the lighter side. Think 50-60 percent of your 1RM.


Metcon:

21-15-9-15-21
Front Squats
Toes to Bar
200m Run

***Run after each round***

WOD for 7.29.19

Strength:
Snatch
1) 5x2 Power Snatch
***3 Count Hold at the knees***

2) 3x3 Hang Power Snatch

Metcon:

3 Rounds
10 Power Cleans (95/65)
5 Burpees
10 Power Cleans
5 Bar Over Burpees
10 Power Cleans
5 Burpee Box Jumps

WOD for 7.27.19

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