Category WOD

Monday 7.27

MONDAYStrength: Squat Clean + Front SquatEMOM 10m : 1+2, heaviest able WOD: In 12 MinutesRun 800m, then complete21-15-9Thrusters 95/65Power Snatchthen AMRAP Walking Lunges with remaining time S: 65/45, Step Ups, Run 400mL1: 75/55, Run 600mRx+: 115/75, 45/35 Goblet Lunges VirtualFiTWe…

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Saturday 7.25

SATURDAY Strength: Push Jerk5-5-5-5-5 (taken from floor) WOD: For Time (Cap 20:00)22 KB Swings 53/357 Power Clean 115/7522 Broad Jumps7 Squat Clean22 KB Swings7 Hang Power Clean22 Burpees7 Hang Squat Clean22 KB Swings7 Power Clean and Jerk22 Lunges7 Squat Clean…

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Friday 7.24 : “Christine”

FRIDAY Strength: Snatch + OHSEMOM 10m: 1 Snatch + 1 Overhead Squat WOD: “Christine”3 RoundsRow 500m12 Deadlift @ BW21 Box Jumps 24/20 S: Row 400m, 50% BW, Step UpsL1: 75% BW Extra Work1. 3 Rounds for Quality3 Turkish Getups (each…

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Thursday 7.23

THURSDAYStrength: Press2-2-2-2-2-2 WOD: 5 Rounds15 Situps15 Goblet Squats 53/3515 Lunges S: 10 Reps, 35/26L1: 12 Reps, 35/26Rx+: Goblet Lunges Extra Work1. Bench Press3-3-3-3-3 5 DB Bent Over Row after each set (freestanding) + 5 DB Deadlift VirtualFiTVIrtualWOD 7/22-23/2020

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Wednesday 7.22

WEDNESDAYStrength: Deadlift4-4-4-2-2-2 WOD: 6m AMRAPRun 400mthen AMRAP5 Front Squats 135/955 Handstand Push-ups– Rest 4 minutes then4m AMRAPRun 200mAMRAP Burpee Box Jumps 24/20 S: 75/55, Push-ups, Step UpsL1: 95/65, Burpee Step upsRx+: 155/105, 30/24 Extra Work1. EMOM 8m2 TnG Squat Clean…

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