07.27.18

WOD:

(0:00 – 10:00)
3 RFT:
10 CTB
10 Hang Snatch (95/65)
10 Push Ups

(10:00 – 20:00)
3 RFT:
10 Thrusters (95/65)
10 Bar Facing Burpee
10 SDLHP (95/65)

(20:00 – 30:00)
For Time:
800M Run
100’ HS Walk
100’ Front Racked Walking Lunge
(95/65)

07.26.18

WOD:

For Time:
40-30-20-10
Box Step Over w/
DB’s (25/20’s per hand)
8-6-4-2
Overhead Squat
(155/115)

Lifting:

Push Jerk, Touch and Go
4 x 8

07.25.18

TEAM WOD:

In teams of 2,
AMRAP 30:
3-6-9-12… etc
Deadlifts (185/125)
DB Power Snatch
(50/35)
kHSPU
*Break this up however you want.

07.24.18

WOD:

AMRAP 3 x 4
200M Run
15 Burpees
Max Thrusters w/
Remaining Time
(45/35)
Rest 1:00 between
AMRAP’s
*Score total
thrusters.

Lifting:

Every 2:00 for
20:00
3 Power Cleans,
Touch and Go
(65% of 1RM)

7.23.18

WOD:

AMRAP 15
Max Meter Row
*Every minute,
perform 4 burpees,
including the start
of the workout
(0:00)

 

Lifting:

Push Jerk, Touch and Go
4 x 8

07.13.18

WOD:

3x:
21 Cal Row
15 Lateral Burpee
Over Erg
9 Deadlifts
(225/155)
Rest 4:00 between
sets.

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