8 rds-
100 m sled pull
5 PCL and Jerk
Thursday, July 30, 2020
Wednesday, July 29, 2020
WOD 7-30-20
Floor Press 10-8-6-4-2
-------------------------------
A- ring dip 3 x 8 - 10
B- ring row 3 x 8 - 12
C- farmer carry 3 x 50m
-------------------------------
A- ring dip 3 x 8 - 10
B- ring row 3 x 8 - 12
C- farmer carry 3 x 50m
Tuesday, July 28, 2020
WOD 7-29-20
Single arm seated DB Press 3 x 6
-------------------------------------------
2 x 5:00 AMRAP
3 MU (bar or ring)
12 WB
36 DU
1:00 rest btw
-------------------------------------------
2 x 5:00 AMRAP
3 MU (bar or ring)
12 WB
36 DU
1:00 rest btw
Monday, July 27, 2020
Sunday, July 26, 2020
WOD 7-27-20
Wednesday, July 22, 2020
Tuesday, July 21, 2020
WOD 7-22-20
Single arm seated DB Press 3 x 8
-------------------------------------------
"Rahoi"
12 min AMRAP-
12 box jump (24/20)
6 thruster (95/65)
6 bar facing burpee
-------------------------------------------
"Rahoi"
12 min AMRAP-
12 box jump (24/20)
6 thruster (95/65)
6 bar facing burpee
Monday, July 20, 2020
WOD 7-20-20
FR Lunge 3 x 6 (each leg)
---------------------------------
20-15-10-5
Single KB FR Sq
Pull-up
---------------------------------
20-15-10-5
Single KB FR Sq
Pull-up
Thursday, July 16, 2020
Wednesday, July 15, 2020
WOD 7-16-20
B.Squat-
Set of 5
Set of 3
*Max effort @ 80% of set of 3
------------------------------------------
A- Cossack Sq 3 x 6-10
B- pallof press 3 x 10
------------------------------------------
A- Banded March 2 x 1:00
B- Banded good morning 2 x 40
Set of 5
Set of 3
*Max effort @ 80% of set of 3
------------------------------------------
A- Cossack Sq 3 x 6-10
B- pallof press 3 x 10
------------------------------------------
A- Banded March 2 x 1:00
B- Banded good morning 2 x 40
Tuesday, July 14, 2020
WOD 7-15-20
Single arm seated DB Press - 4 x 10
----------------------------------------------
21-15-9
Ring row
Push press (95/65)
----------------------------------------------
21-15-9
Ring row
Push press (95/65)
Monday, July 13, 2020
WOD 7-13-20
FR Lunge 3 x 8 (each leg)
------------------------------------
7 min AMRAP-
24 DU
6 PCL (135/95)
2 Bar MU
------------------------------------
7 min AMRAP-
24 DU
6 PCL (135/95)
2 Bar MU
Tuesday, July 7, 2020
WOD 7-8-20
4 sets- 3 P.Press + 2 P.Jerk + 1 Sp.Jerk
------------------------------------------------
10-8-6-4-2 DL (275/185)
2 wall climb btw. each set
*9:00 cap
------------------------------------------------
10-8-6-4-2 DL (275/185)
2 wall climb btw. each set
*9:00 cap
Monday, July 6, 2020
Wednesday, July 1, 2020
WOD 7-2-20
EMOM x 7- 2 PSN
EMOM x 7- 1 PSN
--------------------------
EMOM x 7- 2 PCL
EMOM x 7- 1 PCL
EMOM x 7- 1 PSN
--------------------------
EMOM x 7- 2 PCL
EMOM x 7- 1 PCL
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