WOD 7/17/19
WOD 7/17/19

Deadlift: 1Rep Max  *If you tested at team taining, you may reTest or do 3×5 RDL   Then…   Run 400m  42 Alt Pistols 21 R Arm Push Press, 50/35 21 L Arm Push Press Run 300m  30 Alt Pistols 15 R Arm Push Press 15 L Arm Push Press Run 200m  18 Alt Pistols

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WOD 7/16/19
WOD 7/16/19

EMOM 7 Minutes 1 Snatch 1 Hang Sntach 1 High Hang Snatch Then….. 21-15-9 Power Snatch 115/83 Burpee Over Bar Cash Out: 15 Ring Muscle Ups  

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WOD 7/15/19
WOD 7/15/19

Back Squat 3-3-3 (85-90%) Then… 4min emom 15/12 call row 4min emom 5 Front Squats 185/123 4min emom 15 toes to bar. No break between emoms. 😁

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WOD 7/14/19
WOD 7/14/19

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: In Any Order, no break between AMRAP 10 Minutes Annie (Start back over at 50 if you finish 10s) 50-40-30-20-10 Double Unders Sit Ups AMRAP 10 Minutes 200m Sprint 100m Jog AMRAP 10 Minutes 15 Ring Rows

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WOD 7/13/19
WOD 7/13/19

Complete the WOD trifecta in any order:    3 Rounds: 30 Alt DB snatches, 50/35 20 Box Jumps, 20/14 10 strict Pull-ups   2 Rounds 45 Wall Ball Shots, 20/14 12 Muscle-ups   1 Round: 1 Mile Run   Our next group on-ramp starts Aug 5th !  

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WOD 7/12/19
WOD 7/12/19

WWPF With a partner, complete 20 rounds of Cindy (alternate rounds of Cindy = 10 rounds each) 5 Pull-ups 10 Push-ups 15 Air Squats   * Partner who is resting during Cindy will chip away at the below tasks: 20 Rope Climbs 40 Sandbag G2Shoulder, 100/75 60 Cal Bike   * 20 rounds of Cindy

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WOD 7/11/19

Front Squat   3-3-3   Then   13 Min Ladder   2 Clean and Jerk 155/113 10 Double Unders 4 Clean and Jerk 20 Double Unders 6 Clean and Jerk 30 Double Unders 8 Clean and Jerk 40 Double Unders 10 Clean and Jerk 50 Double Unders 12 Clean and Jerk 60 Double Unders  

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WOD 7/10/19
WOD 7/10/19

Bench Press: 3 x Max Effort *Men = BodyWt *Women =  3/4 BodyWt   Then….   4 min AMRAP 400m Run Max Power Snatches, 75/53   3 Min Rest   4 min AMRAP 400m Run Max OHS, 95/63   3 Min Rest   4 MIN AMRAP 400m Run Max Hang Squat Snatches, 115/83    

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WOD 7/9/19
WOD 7/9/19

EMOM 7 Minutes 3 Hang Cleans + 1 Jerk Then…… For Time 7 Muscle Ups 30 HSPU 7 Muscle Ups 30 Hang Power Cleans 155/103 7 Muscle Ups 30 Burpee Over Box 24/20      

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WOD 7/8/19
WOD 7/8/19

Back Squat 3-3-3 (85-90%)   Then…   15 min emom 1st min 5 Front Squats 165/108 2nd min 12 toes to bar 3rd min 12/10 call Fan Bike.  

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Endurance WOD 7/7/19
Endurance WOD 7/7/19

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: AMRAP 35 Minutes 20 Ring Rows 300m Run 25/20 Cal Bike 300m Run 30 Cal Row 300m Run 40 Single Arm DB Push Press 50/35 300m Run 50 Double Unders 300m Run 7 years of friendship at

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WOD 7/6/18
WOD 7/6/18

Front Squat   2-2-2   Then   15 Min AMRAP of:   15 Box Jumps 10 Wall Balls 15 Med Ball Situps 10 Ring Dips   Post Loads and Times to ZEN and Comments:  

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