July 16, 2021

Strength:

12 MIN EMOM:
1: HOLLOW HOLD WITH KNEE BEND + V UP (LEFT LEG)
2: PLANK SPIDERMAN
3: HOLLOW HOLD WITH KNEE BEND + V UP (RIGHT LEG)

WOD:

5 ROUNDS
12 DL (135/95)
9 BAR FACING BURPEES
6 FRONT SQUATS

July 15, 2021

Strength:

1 MILE RUN FOR TIME

WOD:

50 HSPU
100 DU
50 PUSH PRESS (115/75)
100 DU
*Every min 5 T2B

July 14, 2021

Strength:

1RM SQUAT SNATCH

WOD:

16 MIN EMOM:
1: 15/12 CAL AB
2: 40 DU
3: 4 SNATCH HIGH PULLS @ 50%
4: 2 SQUAT SNATCHES

July 13, 2021

Strength:

5 X 400M RUN
*Rest 90 sec between runs

WOD:

20 MIN AMRAP:
50 WB (20/14)
40 BURPEES
30 DB SNATCH (50/35)
20 CAL AB
10 SHOOT THROUGHS

July 12, 2021

Strength:

1RM SQUAT CLEAN

WOD:

16 MIN EMOM:
1: 18/15 CAL SKI
2: 5 HIGH BOX JUMPS
3: 4 CLEAN PULLS @ 50%
4: 2 SQUAT CLEANS

July 9, 2021

Strength:

4 ROUNDS:
1 TRIP SEAL WALK
20 ALT V UP
1 MIN PLANK

WOD:

18 MIN AMRAP:
200M RUN
3 POWER CLEANS (RX 135/95, RX+ 185/125)
2 ROUNDS CINDY (5 PULLUPS, 10 PUSHUPS, 15 SQUATS)

July 8, 2021

Strength:

8 X 1 COMPLEX:
1 SNATCH GRIP DL + 1 SQUAT SNATCH @ 70% CLIMBING

WOD:

TABATA (8 RDS/4 MIN. A STATION)
ROW
WALLBALL (20/14)
BURPEE TO PLATE
PLATE PUSH
DB SHOULDER PRESS 

July 7, 2021

Strength:

6 X 4 SQUAT SNATCH @ 50% + 6 DOUBLE KBS

WOD:

30-20-10
THRUSTER (95/65)
PULL UPS
*100 DU (200 singles) between each round

July 6, 2021

Strength:

8 X 1 COMPLEX:
1 CLEAN GRIP DL + 1 SQUAT CLEAN @ 70% CLIMBING

WOD:

4 ROUNDS
400M RUN
15 FRONT SQUATS (115/75)
2 WALL WALKS

July 5, 2021

Strength:

NO STRENGTH

WOD:

FOR TIME WITH A PARTNER:
1 MILE RUN (split by 400’s “you go-I go”)
90 BOX JUMP OVERS (24/20)
80 KBS (1.5/1)
70 BURPEES
60 WALLBALLS (20/14)
50 PLATE OH LUNGE RETURNS (35/25)
40 T2B
30 KB SNATCHES
20 PULL UPS
1 MILE RUN (split by 400’s “you go-I go”)
*For those that are able repeat back up the ladder to the top!