Category WOD

Monday 7.19

MONDAYStrength: Power CleanEMOM 10m: 3 Reps, must be TnG WOD: 4 RoundsRun 200m7 Hang Power Snatch 95/65 S: 65/45, 8 RepsL1: 75/55Rx+: Hang Squat Snatch 135/95 Extra Work1. Front Squat3-3-3 2. 3×30 Strict Hanging Knee to Chest

Read More

Saturday 7.17

SATURDAYStrength: Front Squat5-5-5-5-5 WOD: For TimeRow 2000m30 Clean and Jerk 95/65 S: Row 1250, 65/45L1: Row 1600, 75/55Rx+: 115/75 Extra Work1. Sumo Deadlift5×5 @ 70% max DL, speed focus 2. 4×15 Barbell Good Morning

Read More

Friday 7.16

FRIDAYStrength: Thruster2-2-2-2-2 WOD: 12m AMRAP50 Wall Ball30 Double Unders30 Pull-ups S: 30 WB, 60 Singles, 30 Jumping Pull-upsL1: Mix DU/SU, Banded Pull-upsRx+: 10 MU for Pull-ups Extra Work1. Front Squat3×3 2. Sumo Deadlift3×7 3. 50 GHD Situps, 50 GHD Hip…

Read More

Wednesday 7.14

WEDNESDAYStrength: Clean and JerkEMOM 10m: 1 Rep WOD: For TimeRun 200m16 Power Clean and Jerk 95/65Run 400m16 Overhead SquatRun 400m16 Power Clean and JerkRun 200m S: Run 200m each run, 12 reps, 65/45L1: 75/55Rx+: 115/75 Extra Work1. EMOM 12mO: 5…

Read More