Monthly Archives: July 2017

Warm up 4 RDS 8 inch worms 8 Bar kips 15s Banded shoulder 20 Arm circles   Intervals Row or A/D (opposite from yesterdays wod) 6x 1:00 Rest = :30s Max distance WOD 4 RFT (18 min cap) 25 v-ups … Continue reading →

Warm up 6 min AMRAP 8 Walking lunges 8 Alt. Samsons 50ft High Knees 50ft High Knee Skips 8 Jumping Squats   Strength Front Squats 12×3 @ 70% (Rest = :30) WOD Lactate Shuttle (Bike or Row) *Max Cals* 5 … Continue reading →

  Strength Power clean 4×2 @90% WOD EMOM 10 2 snatches @70% 1 ohs

    A) 10x250m row (rest 1 to 1) score = total time B) 4 RFT 8 Turkish get ups (kb-choose weight) 200m run

  Strength Push press 1×2 @90% 1×1 @95% 1RM WOD 5RFT 5 ring muscle ups 10 front rack lunges 95/65 250m row

    A) Airdyne 8X :30/:20 rest score = total calories B) AMRAP 8 7 front squats 135/95 7 C2B pull ups

  Strength Front squat 12×3 @60% ( :45 per set) WOD 7 rounds 10 T2B 8 ring dips

  Strength Power clean 12×3 @70% (00:45 per set) WOD 3 Rounds 200m run Rest 1:1 400m run Rest 1:1 600m run Rest 1:1

WOD A) Airdyne 4x 1 mile (rest 1 minute after each) REST AS NEEDED B)  L-sit (accumulate 2 minutes) then 21-15-9 Deadlifts 225/155 V-ups

  Strength Push press 4×2 @90% WOD 3 rounds 200m run 12 snatches 95/65 (not power) 6 ring muscle ups