WOD Saturday 7/21/18

WOD Saturday 7/21/18

WOD: Scale the volume to ensure that you have around 90 sec of rest each round. Record the time of each round individually. (4 ROUNDS FOR TIME) Every 10min for 40min (4sets) Run 200m 10 Burpee Box Jump  24/20″” 15 Pull Up 20 Wallball 24/20...

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WOD Friday 7/20/18

WOD Friday 7/20/18

Strength: back squats 4-4-4-3-3   WOD: 6 Round Tabata at each exercise. Complete all 6 Rounds of one exercise before moving onto the next one. Rest 1 min between each exercises For max reps at each station: DB Hang Squat Clean DB jumping...

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WOD Wednesday 7/18/18

WOD Wednesday 7/18/18

Strength: Clean & Jerk 70%/3+1 75%/3+1 80%/3+1 85%/2+1 (90%1+1)x 2 3+1 = 3 Squat Clean + 1 Split Jerk   WOD: 18 min AMRAP 15 Medball Clean 20/14 12 Toe to Bar 9 Push Press 115/80 Rx Plus 135/95

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WOD Friday 7/13/18

WOD Friday 7/13/18

Gymnastics   WOD: 50/35 Cal Assault Bike 50′ Weighted Bear Crawl 40/25 40 KB Swing 55/35 40 WallBall 20/14 50′ Weighted Bear Crawl 40 Wallball 40 KB Swing 50′ Weighted Bear Crawl

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WOD Tuesday 7/10/18

WOD Tuesday 7/10/18

Strength: 12 min EMOM Start around 60% of your 1RM Front Squat and build to today’s heavy complex of… 1 Squat Clean + 2 Front Squats   WOD: Amrap in 20 minutes of: 400m Run 10 Deadlift 255/175 15 Toe to bar

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