Jul
    28

    Friday July 29, 2016

    4 x 200m Med ball carry

    Fran Friday!!
    21-15-9
    Thrusters & Pullups

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.

    Jul
    28

    Thursday July 28, 2016

    Snatch Complex
    Build to a Heavy Hang Snatch + Snatch

    3 Attempts at Minute Maxes
    – Double Unders
    – GHD Sit-ups/AbMat Sit-ups
    – Rope Climbs

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.

    Jul
    27

    Wednesday July 27, 2016

    15-12-9-6-3
    KBS rx:32kg/24kg sc:24kg/20kg
    Front Squats rx:135/95 sc:115/85
    TTB
    Reverse Front Rack Lunges

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.

    Jul
    26

    Tuesday July 26, 2016

    Strict Press
    5×3

    Tabata
    Pistols
    Burpees
    Push-ups

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.

    Jul
    24

    Monday July 25, 2016

    Double DT!!

    10RFT
    12 Deadlifts Rx:155/105 Sc:135/85
    9 Hang Cleans
    6 Push Jerks

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.

    Jul
    22

    Friday July 22 2016

    Back Squats
    5×5

    3RFT
    400m Row
    25 KBS 24kg/20kg
    25 Hollow Rockers

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.

    Jul
    21

    Thursday July 21,2016

    Pool Wod

    20min AMRAP
    Swim 4 Laps
    25 Hand Release Pushups
    25 Air Squats
    25 Double Unders

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.

    Jul
    20

    Wednesday July 20, 2016

    Build to a Heavy Clean

    WOD: Courtesy of Cody T Winner of The Fishing Game

    For Time:
    12 Hang Power Cleans 225/135/95
    15 TTB
    9 Hang Power Cleans
    15 TTB
    6 Hang Power Cleans
    15 TTB
    3 Hang Power Cleans
    *5 Burpee penalty each time you drop the bar to break up the cleans

    NOTE: Pool Wod Thursday 🏊🏼

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.

    Jul
    18

    Tuesday July 19, 2016

    Snatch Balance
    5×1 (warm up)

    Hang Squat Snatch
    6×1

    8Min AMRAP
    3 Squat Snatch 135/95
    4 HSPU

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.

    Jul
    18

    Monday July 18, 2016

    For Time:
    100 Wallballs
    75 Burpees
    50 Calorie Row
    25 Chest to bar pull-ups/sc: pull-ups

    Rest as needed

    5 Minutes to establish a 1RM Thruster (no racks)

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.