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