Jul
19

Friday July 20, 2018

β€œSaman Gunan”
8RFT
13 Deadlifts 185/125
17 Wallballs
400m Run

THE SAMAN HERO WOD WILL INCLUDE RUNNING 3.2 KILOMETERS β€” THE DISTANCE THE BOYS AND THEIR COACHES WERE INTO THE CAVE. EACH ROUND WILL INCLUDE 13 DEADLIFTS, REPRESENTING THE 13 PEOPLE THAT SAMAN GAVE HIS LIFE TO RESCUE, AND 17 WALL BALL REPETITIONS, REPRESENTING THEIR 17 DAYS UNDERGROUND.

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

Jul
19

Thursday July 19, 2018

15 Min EMOM
Min 1-5: 5 Strict Press
Min 6-10: 3 Push Press
Min 11-15: 1 Push Jerk
7 additional minutes to establish a Max Split Jerk

For Time:
150 Hollow Rockers

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

Jul
17

Wednesday July 18, 2018

Pool Day πŸŠπŸΌβ€β™€οΈβ˜€οΈπŸŠπŸΌβ€β™‚οΈ

Swim 4 Laps
6 Turkish Getups (per side)
30 KBS
30 Push-ups
30 Shallow End Sprints

Swim 4 Laps
4 Turkish Getups (per side)
20 KBS
20 Push-ups
20 Shallow End Sprints

Swim 4 Laps
2 Turkish Getups (per side)
10 KBS
10 Push-ups
10 Shallow End Sprints

Swim 4 Laps

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

Jul
16

Tuesday July 17, 2018

3 x 10 per Leg
10 Pistols
10 Single Leg KB Deadlift
10 Bulgarian Split Squat

1000m Row after each Round

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

Jul
12

Friday July 13, 2018

10 Rounds x 1 Minute
10 Burpee Over Bar
Max Rep Power Snatch 135/95

Rest 2 Minutes between Rounds

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

Jul
11

Thursday July 12, 2018

For Time:
2000m Row

Accessory Work:
5 Rounds NFT
5 Strict Pull-ups
5 Strict TTB
1 Rope Climb

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

Jul
10

Wednesday July 11, 2018

Pool Day! β˜€οΈπŸŠπŸΌβ€β™€οΈβ˜€οΈ

10-20-30-40-50
Wallballs
Hollow Rockers
Swim 1-2-3-4-5 Laps after each round

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

Jul
08

Monday July 9, 2018

10 x 100m Sprint

Sumo Deadlifts
5×2

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

Jul
05

Friday July 6, 2018

Please come prepared to wod outside

20 Min AMRAP
400m Medball Carry
25 Wallballs
25 Walking Lunges
5 Atlas Stone Lifts

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

Jul
04

Thursday July 5, 2018

100 Power Cleans (135/95)

Every min on the minute perform 5 Bar facing Burpees until completion

25 min Time Cap

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