July 23, 2021
Strength:
5 X 10 HALF KNEELING DB PRESS (AS HEAVY AS POSSIBLE)
WOD:
12 MIN AMRAP:
3 C2B
3 THRUSTER (95/65)
30 DU
6 C2B
6 THRUSTER
30 DU
**Add 3 reps for C2B + Thrusters each round
July 22, 2021
Strength:
12 MIN EMOM
2 HANG POWER CLEANS – BUILDING
WOD:
21-18-15-12-9-6-3
CAL ROW/SKI
HEAVY WALLBALLS (30/20)
PUSH UPS
July 21, 2021
Strength:
1RM DEADLIFT
WOD:
50 T2B
800M RUN
50 AIR SQUATS
800M RUN
50 BURPEES
July 20, 2021
Strength:
1RM SPLIT JERK
WOD:
5 ROUNDS:
15 BOX JUMP OVERS (24/20)
12 SHOULDER PRESS (95/65)
9 STRICT PULL UPS
July 19, 2021
Strength:
1RM FRONT SQUAT
WOD:
3 ROUNDS:
500M RUN
10 OHS (115/75)
30/21 CAL AB
10 OHS
July 16, 2021
Strength:
12 MIN EMOM:
1: HOLLOW HOLD WITH KNEE BEND + V UP (LEFT LEG)
2: PLANK SPIDERMAN
3: HOLLOW HOLD WITH KNEE BEND + V UP (RIGHT LEG)
WOD:
5 ROUNDS
12 DL (135/95)
9 BAR FACING BURPEES
6 FRONT SQUATS
July 15, 2021
Strength:
1 MILE RUN FOR TIME
WOD:
50 HSPU
100 DU
50 PUSH PRESS (115/75)
100 DU
*Every min 5 T2B
July 14, 2021
Strength:
1RM SQUAT SNATCH
WOD:
16 MIN EMOM:
1: 15/12 CAL AB
2: 40 DU
3: 4 SNATCH HIGH PULLS @ 50%
4: 2 SQUAT SNATCHES
July 13, 2021
Strength:
5 X 400M RUN
*Rest 90 sec between runs
WOD:
20 MIN AMRAP:
50 WB (20/14)
40 BURPEES
30 DB SNATCH (50/35)
20 CAL AB
10 ALT V UPS
July 12, 2021
Strength:
1RM SQUAT CLEAN
WOD:
16 MIN EMOM:
1: 18/15 CAL SKI
2: 5 HIGH BOX JUMPS
3: 4 CLEAN PULLS @ 50%
4: 2 SQUAT CLEANS
