July 31, 2019

Skill:

Work Up to a Heavy set of 5 TnG Power Snatch

WOD:

14 Min AMRAP:

3-6-9-12-15-etc

T2B

Power Snatch (95/65)

Box Jump Over

July 30, 2019

Skill:

12 Min ALT EMOM

-3 Power Cleans

-25 Double Unders

WOD:

4 x 3 Min AMRAP

200m Run

Max Power Cleans (185/125)

2 Mins Rest

July 29, 2019

Skill:

Back Squat

3 x 10 @ 60%

WOD:

“Rick!”

For Time:

57 Deadlifts (225/155)

57 Cal Bike or Ski

57 Wallballs

57 Cal Row

57 S2OH (95/65)

July 26, 2019

F U Friday

“Brave Like Gabe”

For Time:

19 Clusters (135/85)

1k Run

86 Burpees

1k Run

32 Thrusters (95/65)

1k Run

July 25, 2019

Accessory Work Day

3 x 8 Sumo Deadlift Building, starting @ 65%

3 x 200m Farmer Carry

800m Run TT

July 24, 2019

Girl WOD Wednesday

Skill:

Front Squat

4 x 4 Building, starting at 70%

WOD:

“Mary”

20 Min AMRAP

5 HSPU

10 Alt Pistols

15 Pull Ups

July 23, 2019

Skill:

3-5 Sets

Power Snatch Complex:

1 Snatch Grip Deadlift +

1 High Hang Power Snatch +

1 Hang Power Snatch +

1 Power Snatch

WOD:

3 x 5 Min AMRAP

50 Double Unders

21 Power Snatch (95/65)

AMRAP Lateral Bar Over Burpees

2 Mins Rest

Repeat following 

21-15-9 rep sc...

July 22, 2019

Skill:

Back Squat

5 x 3 Building, starting @ 75%

WOD:

For Time:

27-21-15-9

Wallball

Box Jump

*200m Run at the start of each set

July 19, 2019

F U Friday

“Pain Parade”

5 RFT:

30 Cal Bike/Ski

25 Abmat Sit Ups

20 Front Rack Lunges (95/65)

15 KBS

10 Push Ups

5 C2B Pull Ups

July 18, 2019

Accessory Work Day

Overhead Squat

Build to a heavy set of 10 from floor

-Accumulate at least 3 x 10 

3 x 300m Hill Sprint

*300m Recovery Walk after each

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