Aug
18

Friday August 18, 2017

Partner Up

100 Wallballs
100 TTB
100 KBS
100 Pistols

One person works at a time. The other partner holds a plank

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

Aug
17

Thursday August 17, 2017

Front Squats
2-2-2-2-2

7 Min AMRAP
5 Front Squats 185/125
10 Burpee over Bar

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

Aug
16

Wednesday August 16, 2017

8x100m Sprints

Strict Press
3-3-3-3-3
5 Strict Pull-ups between each set

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

Aug
15

Tuesday August 15, 2017

Pool Wod

22 Min AMRAP
Swim 4 Laps
20 Push-ups
20 Medball cleans
20 OHWL (with medball)
40 Russian twist

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

Aug
11

Friday August 11, 2017

4RFT
500m Row
15 Handstand Push-ups
3 Rope Climbs

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

Aug
10

Thursday August 10, 2017

Build to a Heavy 1RM Deadlift

8 Min AMRAP
2,4,6,8,10…..
Power Clean 155/105
Box Jumps

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

Aug
09

Wednesday August 9, 2017

10 Min EMOM
1 Hang Snatch + 2 OHS

10RFT
5 Push-ups
10 Squats
20 Double Unders

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

Aug
07

Tuesday August 8, 2017

For Time:
Run 1 Mile & Swim

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

Aug
03

Wednesday August 3, 2017

12Min AMRAP:
1 muscle-up
5 medicine-ball cleans
2 muscle-ups
10 medicine-ball cleans
3 muscle-ups
15 medicine-ball cleans
4 muscle-ups
20 medicine-ball cleans

Adding one muscle-up and 5 med-ball cleans each round

Core:
5 Rounds
5 Barbell Rollouts
7 KB Russian Twist (per side)
9 Hollow Rockers

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

Aug
02

Wednesday August 2, 2017

Hang Snatch
2-2-2-2-2

7 Min AMRAP
50 Double Unders
10 Power Snatch 135/95

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