Mon, July 15, 2019

WOD

1)8 min Emom

10 Pwr Clean + 4 Bar Over Burpees

10 Front Squat + 4 Bar Over Burpees

Rx1 165/115, Rx2,135/85, Rx3 115/75

2)4 RFT

Sled Push D/B 45/25

Deadlift 10 Rx1 275/185, Rx2 245/165, Rx3 225/135

3) Sprint Intervals

2 x 400m

1 min rest

2 x 200m

30 sec rest

Friday, July 12, 2019

WOD

1)L SIT

5 x 30 sec hold

2)Bench Press

3 x 3 ascending

3 x 2 ascending

3) 3 RFT

HSPUs Rx1 15, Rx2 10, Rx3 15/10 push-ups

15 Sumo Hi Pull Rx1 115/75, Rx2 95/65, Rx3,75/55

15 Pwr Snatch

Dus Rx1 100, Rx2 50, Rx3 50 12” Box Jumps

Thurs, July 11,2019

WOD

1) 8 min emom

WB leg lifts Rx1 15, Rx2 12, Rx3 9

20/14#

WB Rx1 20, Rx2 17, Rx3 14

2) Deadlift

6 x 3 ascending

3) 12 min amrap

T2B Rx1 15, Rx2 12, Rx3 9

6 PWR Cleans Rx1 165/115, Rx2 135/95, Rx3 115/75

8 Front squats

10 Deadlift

Box Jump Overs Rx1 15, Rx2 12, Rx3 9

Wed, July 10,2019

WOD

For Time

Bike 1/.9mile

Row 500/450m

Ski 500/450m

25 Burpees

Bike 1/.9 mile

Row 500/450m

Ski 500/450m

25 Slamball O/S 100/70

Bike 1/.9 mile

Row 500/450m

Ski 500/450m

25 DB Thrusters 35/25

Tuesday, July 9,2019

WOD

1)6 min Emom

Pull-ups Rx1 20, Rx2 16, Rx3 12

S2O Rx1 20, Rx2 16, Rx3 12 115/80#

2)Shoulder Press

6 x 3 ascending

3)3 RFT

Rope Climb Rx1 4, Rx2 3, Rx3 2

Ski 250/225m

GHDSUs Rx1 15, Rx2 12, Rx3 10

Monday, July 8, 2019

WOD

1)9 min emom

Wallballs 20/14# Rx1 20, Rx2 16, Rx3 13

KB swings 53/35 Rx1 20, Rx2 16, Rx3 13

Box step ups w/KB Rx1 14, Rx2 12, Rx3 10

2)Deadlift

5 x 5 ascending

3) 3 RFT

Backsquat (out of Rack) 135/95 Rx1 20, Rx2 15, Rx3 10

Burpees Rx1 20, Rx2 15, Rx3 10 (feet break contact/clap above head)

Row 500/450m

ThursdaY, July 4, 2019

Happy 4th of July

WOD - Hero Combo

Row - 1776m (will be either Cash in or out with first workout)

”Jack”

10 min amrap

10 Push press Rx1 115/85, Rx2 95/65, Rx3 85/55

10 KB swings 53/35

10 Box Jumps 24/20

3 mins transition /setup

“Holleyman”

10 min amrap

5 Wallballs 20/14#

3 Hspus

1 Pwr Clean 225/155 (scale should be 90%1RM)

Tuesday, July 2, 2019

WOD

1) Shoulder Press

6 x 3 ascending

2) 3RFT

Row 500/450m

12 pullups

12 Hspus Rx2 8 Hspus, Rx3 12 push-ups

12 GHDSU

3) Pwr Snatch

12 mins - work up to Heavy Single