August 22, 2019

Strength:

DEADLIFT MAX

WOD:

800M RUN
50 WB (30/20)
1K SKI
50 WB
800M RUN
50 WB

August 21, 2019

Strength:

STRICT PRESS MAX

WOD:

400M RUN
12 SQUAT SNATCHES (RX 115/75, RX+ 135/95)
400M RUN
9 SQUAT SNATCHES
400M RUN
6 SQUAT SNATCHES

August 20, 2019

Strength:

10 MIN EMOM:
1ST: 4 MAN MAKERS
2ND: 100M RUN

WOD:

6 ROUNDS
15/12 CAL AB
10 BACK SQUATS (RX 115/75, RX+ 135/95)
15/12 CAL ROW
*Rest 1 min

August 19, 2019

Strength:

15 MINS TO FIND A MAX COMPLEX: HANG SQUAT CLEAN + POWER CLEAN + FRONT SQUAT + SPLIT JERK 

WOD:

15 MIN AMRAP:
10 BI-LATERAL DB THRUSTER (50/35)
10 BOX JUMPS (24/20)
50 DU

August 16, 2019

Strength:

BUILD TO A HEAVY BEAR COMPLEX: SQUAT CLEAN + FRONT SQUAT + S2OH + BACK SQUAT

WOD:

2 MINS MAX EFFORT:
ROW
SKI
BIKE
SIT UPS
PUSH UPS
*Rest 2 mins between movements

August 15, 2019

Strength:

2K ROW FOR TIME

WOD:

5 ROUNDS:
400M RUN
15 HANG POWER SNATCH (115/75)

August 14, 2019

Strength:

CLEAN AND JERK MAX

WOD:

3 ROUNDS:
50 DU
25 AIR SQUATS
15/12 CAL AB

August 13, 2019

Strength:

1 MILE RUN FOR TIME

WOD:

4 ROUNDS OF 1 MIN MAX REPS:
WB (20/14)
BOX JUMPS (24/20)
KNEE 2 ELBOW
PUSH PRESS (95/65)
PLATE PUSH (45)

August 12, 2019

Strength:

SQUAT SNATCH MAX

WOD:

21-15-9
OHS
(115/75)
BURPEE OVER THE BAR
*Rest 5 mins

7 MIN AMRAP:
200M RUN
10 PULL UPS
10 KBS (1.5/1)

August 9, 2019

Strength:

8 x 2 HEAVY BACK SQUAT

WOD:

3 ROUNDS:
1K ROW
20 C2B
20 SINGLE ARM DB HANG POWER SNATCHES (50/35)