July 17, 2019

Strength:

3 POSITION SNATCH: GROUND, BELOW THE KNEE, ABOVE THE KNEE @ 60%, 65%, 70%, 75% X 2

WOD:

BUY IN: 1 MILE RUN/2K ROW/100 CAL AB
*Rest 5 mins

3 ROUNDS:
50 DU
10 HSPU
10 T2B

July 16, 2019

Strength:

SPLIT JERK 3 X 3 @ 80%

WOD:

15 MIN AMRAP:
10 SINGLE ARM DB THRUSTER 5R/5L (50/35)
1 TRIP OH DB WALKING LUNGE
100M RUN
15 AB MAT SIT UPS

July 15, 2019

Strength:

12 MINS TO BUILD TO A HEAVY COMPLEX: 1 SQUAT CLEAN + 2 FRONT SQUATS + 2 S2OH

WOD:

6 ROUNDS:
10 POWER CLEANS (RX 95/65, RX+ 135/95)
10 BURPEES OVER THE BAR
200M RUN
Rest 2 mins

July 12, 2019

Strength:

CLEAN HIGH PULL 3 X 5 @ 70%

WOD:

21-15-9
DL
BURPEE
SHOOT THROUGHS
Rest 3 mins.

21-15-9
CAL SKI
AB
ROW
100m farmers walk to end each round (1/1.5)

July 11, 2019

Strength:

BACK SQUAT 5 X 4 @ 70% BUILDING

WOD:

5 ROUNDS:
100M RUN
5 STRICT HSPU
50 DU
5 STRICT PULL UPS

July 10, 2019

Strength:

SNATCH BALANCE 3 X 5 @ 45% 

WOD:

BUY IN: 1500M ROW

THEN..
10 ROUNDS:
3 THRUSTERS (RX 95/65, RX+ 135/95)
6 T2B
9 PUSH UPS
12 AIR SQUATS

July 9, 2019

Strength:

SPLIT JERK 3 X 3 @ 75%

WOD:

EVERY 4 MIN FOR 5 ROUNDS:
9 BOX JUMP OVERS (30/24)
12 SQUAT CLEANS (RX 95/65, RX+ 115/75)
18/15 CAL ROW

July 8, 2019

Strength:

3 POSITION CLEAN: GROUND, BELOW THE KNEE, ABOVE THE KNEE @ 60%, 65%, 70%, 75% X 2

WOD:

4 ROUNDS:
1 MIN WB
1 MIN POWER SNATCHES (RX 75/55, RX+ 95/65)
1 MIN THRUSTERS
1 MIN CAL AB
1 MIN REST

July 5, 2019

Strength:

SNATCH HIGH PULL 3 X 5 @ 70%

WOD:

18-15-12-9-6-3:
DL (RX 135/95, RX+ 185/135)
PULL UPS
WB
*200m run between each round and at the end

July 4, 2019

Strength:

WOD:

FOR TIME (TEAM OF 3):
KBS
BOX JUMPS
AIR SQUATS
PUSH UPS
BURPEES
PULL UPS
SIT UPS
CALORIES
DU
DB SNATCH
GOBLET SQUATS

As a team complete a total of 1776 reps of movements in any order. Multiple partners may work at a time, but everyone must work together on the same movement and move to next one together. The only requirements are that the team not complete more than 200 reps of any one movement, and each team member must complete at least 10 reps of each movement.