WOD 7-1-21

 5 rds-

400 m row

20/15 cal AAB

*2:00 rest btw 

WOD 6-30-21

 EMOM x 7- 7 strict pull-ups 

---------------------------------------

10 min AMRAP-

10 T2B 

12 SDLHP 

14 jumping lunge 

WOD 6-29-21

 Every 3:00 x 7 rds-

300 m run 

8 burpee box jumps 

WOD 6-28-21

 FSq 1-1-1-1-1

-----------------------

9-7-5

Cluster (135/95)

Wall climb

WOD 6-25-21

 500 m row 

Then 2 rds-

800 m run 

200 m KB FR carry

200 m farmers carry 

WOD 6-24-21

 Sumo DL 5-5-3-3-2-2

------------------------------

A- 3 x 10 single leg DL

B- 3 x :45 Copenhagen plank

WOD 6-23-21

Max effort strict pull-up-  Every 2:00 x 5 sets

---------------------------------------------

21-15-9

HPCL (135/95)

Ring Row

KBS (53/35)

WOD 6-22-21

 EMOM x 18-

1- 25 m butcher push

2- 12 T2B

3- 12/9 cal AAB

WOD 6-21-21

 FSq 5 x 3

----------------

50-35-20 WB

*10 burpee box jump after each set

It was a good day Saturday showing 
our support for Emily! 

WOD 6-18-21

 Tabata-

Push-up

Plank w/ toe tap

*Rest 1:00

8 min AMRAP-

3 Dball 

3 wall climb 

15 sit-ups 

WOD 6-17-21

 5 rds- 

500 m row

25 WB

*2 min rest btw 

WOD 6-15-21

 EMOM x 10- 1 PCL + 1 HPCL + 1 Jerk 

----------------------------------------

12-9-6-3-6-9-12

PCL (155/105)

T2B

WOD 6-15-21

 Every 3:00 x 6 rds-

50 DU

7 burpee pull-ups 

14 DB SN 

WOD 6-14-21

 FSq 4 x 5

----------------

5 rds- 

200 m run 

10 thruster (95/65)

WOD 6-11-21

 18 min AMRAP-

400 m run 

12 HRPU 

12 box jump (24/20)

Our high school athletes are hard at work this summer!

WOD 6-10-21

 10-9-8-7-6-5-4-3-2-1

Strict pull-up

Suitcase DL

*30 sec KB FR or DBall hold btw each rd. 

WOD 6-9-21

 EMOM x 10- 2 HPSN

-------------------------------

60 DU

50 Hang DB PSN 

40 sit-ups 

30 DU

20 Hang DB PSN 

10 sit-ups 

WOD 6-8-21

 1,000 m row 

Then- 5 rds-

15 DL (185/135)

5 wall climb 

WOD 6-7-21

 FSq 7 x 2

------------------

6 min AMRAP-

12 FR lunge (95/65)

8 lateral bar burpee 

WOD 6-4-21

 Partner WOD

15 min AMRAP-

P1- 10 bench press, 10 T2B, 10 KBS 

P2- plank hold 

WOD 6-3-21

 4 rds-

600 m run 

24 WB 

WOD 6-2-21

 EMOM x 10- 1 PCL + J

----------------------------------

Death by PCL + Burpee 

Min 1- 1 PCL + 1 burpee 

Min 2- 2 PCL + 2 burpee 

Etc...