Wods

July 16

July 15, 2018

5 sets of:

 1 squat clean + 4 front squats 
 
3 sets for reps
row 2 min for calories
2 min. wallballs 20/14
rest 2 min.


July 15

July 14, 2018

No 8:30 class!! First class begins at 9:15

 

Skill work up to ohs – 85 percent of max

8 min emom – 1 ohs at 85 percent

Wod – 8 min amrap
12 ohs 95/65
8 t2b

Extra credit – gymnastics emom.


July 14

July 13, 2018

in teams of two with work divided evenly

 
For time 
runs a mile-each partner does 800 meters broken up however they want
10 rds of 
7 hang cleans 135/95
7 burpee box jumps 24/20

runs a mile-each partner does 800 meters broken up however they want

(only one partner can work at a time and full rd must be completed before next partner works. 5 apiece)


July 13

July 12, 2018

work up to a heavy power snatch
5rds for time
5 power snatches 95/65
10 Thrusters 95/65
15 toes-2-bar


July 12

July 11, 2018

Nate
20 min. amrap
2 muscle ups
4 hspu
8 k.b. swings 70/53
 
If you have already got 10 or more rds. try double nate
 
4 muscle ups
8 hspu
16 k.b. swings 70/53


July 11

July 10, 2018

work up to a heavy complex
 
1 pause front squat + 1 front squat with bounce + front squat
 
For time
row 500 meters
50 dubs
25 wallballs
row 400
40 dubs
20 wallballs
row 300
30 dubs
15 wallballs
row 200
20 dubs
10 wallballs
row 100 meters
10 dubs


July 10

July 9, 2018

3 x 8 strict press
 
10 x 90 sec. rds
10 burpees
odd rds max d.b. snatches with remainder of time 50/35
Even rds max calories assault bike
 
Rest 30 sec. between rd


July 9

July 8, 2018

work up to a heavy hang clean

1 hang clean every 20 sec. for 6 min. @ 80%
 
  • 3 Rounds For Time
  • 400 meter Run
  • 21 Kettlebell Swings (1.5/1 pood)
  • 12 Pull-Ups


July 8

Front squats 5×5
 
Metcon 
30 du
20 fs 135/95
30 du
40 burpees
30 du
20 fs 135/95
30 du


July 7

July 6, 2018

  • 3 Rounds For Total Reps in 17 minutes
  • 1 minute Wall Balls (20/14 lb)
  • 1 minute Sumo Deadlift High-Pulls (75/55 lb)
  • 1 minute Box Jumps (20 in)
  • 1 minute Push Press (75/55 lb)
  • 1 minute Row (calories)
  • 1 minute Rest


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