Sunday, July 31, 2022

WOD 8-1-22

 EMOM x 10-  1 DL + 1 HPCL + 1 jerk

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

500 m row 

Then - 21-15-9

HPSN (75/55)

T2B 




Thursday, July 28, 2022

WOD 7-29-22

 17min AMRAP-

5- DL
10- box jump 
10- pull-up 
15- sit-up 

Wednesday, July 27, 2022

Tuesday, July 26, 2022

WOD 7-27-22

 Push press - 7-5-3-2

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

3rds
7- PCL+ Jerk (155/105)
14- T2B



Monday, July 25, 2022

WOD 7-26-22

 EMOM x 21

1) 15/12 - cal row 
2) 12- burpee 
3) 50- DU

Save the date!


WOD 7-25-22

 EMOM x 10- 1 Sq CL + 1 FSq

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

5-10-15-20
Thruster (95/65)
KBS (53/35)

Wednesday, July 20, 2022

Tuesday, July 19, 2022

WOD 7-20-22

 Barbell Z-press - 3 x 5 

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

21-15-9
HSPU
1 lap run after each rd. 



Monday, July 18, 2022

WOD 7-19-22

 Emom x 18

1) 12 pull-up 
2) 18- WB (20/14)
3) 54- DU 

Do you have a friend lined up for 
Friday yet?! 


Sunday, July 17, 2022

WOD 7-18-22

 Emom x 10- 1 DL + 1 PCL + 1 HPCL

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

30-20-10
DB snatch 
HRPU

Thursday, July 14, 2022

WOD 7-15-22

1min max - Dball over shoulder 

2min max - wallball 

3min max sit-ups 

4min max - burpee

5min max meter run 

Wednesday, July 13, 2022

WOD 7-14-22

 50/40- cal AAB

Then - 12min to find 3 rep BSQ

*3min bottom of squat hold after 12min is over 



Tuesday, July 12, 2022

WOD 7-13-22

 DL- 1 every :20 x 15 rep at 70-80%

3rds- 
50- double under
15- PCL (135/95)
5- wall climbs 



Monday, July 11, 2022

WOD 7-12-22

@ 0-5 min- 

21-15-9 

Thruster (75/55)

Pull-up  

2:00 rest 

@ 7-12 min-

21-15-9

Thruster (45/35)

Jumping pull-up




WOD 7-11-22

 EMOM x 10- 2 PSN

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

8 min AMRAP-

8 1 arm KBS (53/35)

8 box jump (24/20)

Thursday, July 7, 2022

WOD 7-8-22

 2rds-

20- DB box step over 
14- T2B
20- SDLHP (75/55)
14- lunges (75/55)
20- Hand DB SN
14- ring dips 



Wednesday, July 6, 2022

WOD 7-7-22

 2 x 800m run (2:00 rest after each)

2 x 400m run (1:30 rest after each)

2 x 200m run (1:00 rest after) 



Tuesday, July 5, 2022

WOD 7-6-22

 Deadlift 3-3-3-3

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

3-6-9-12-15
Hpcl - 115/75
Burpee over bar 



WOD 7-5-22

 EMOM x 18-

1- 1 clean + 4 FSq

2- 4 wall climb

3- 12/9 cal AAB 


Sunday, July 3, 2022

WOD 7-4-22

 "1776"

Team of 2- 

17 DL (225/135), 76 push-ups 

17 pull-ups , 76 GHD sit-ups 

17 S2OH (135/95), 76 cal row 

17 WB (20/14), 76 DU

17 PCL (155/95), 76 KBS (70/53)

Each person completes 17s, share 76s any way