WOD: 7.21.17
10-8-6-4-2 T2B 20-16-12-8-4 Wallball 30-24-18-12-6 DUs Rest 4min 3 rounds of 2 reps of the Bear complex 1 round of Cindy or Mary rest 4min AMRAP with remaining time 1 Rope climbs 10 DB snatch 10cal Row
WOD: 7.20.17
Flush: 25min AMRAP 10 Medball cleans 20 mtn climbers 30m bear crawl 40 flutter kicks 50 single unders Endurance: Get as far as possible in 30min 1000m, 900, 800, 700, 600
WOD: 7.19.17
Skill: 5x3 floor press (heavier than last week) Wod: 3 rounds 1min each at each station Axel bar hold Sandbag clean Chin up hold Assault bike HS hold/walk L-sit hold Yoke walk
WOD: 7.18.17
Skill: unilateral test 3 sets to work up to heaviest 8-12 reps of Front rack step ups Wod: 100 DUs 21 DL 2 shuttle runs 15 DL 4 shuttle runs 9 DL 6 shuttle runs (use 55%)
WOD: 7.17.17
Skill: 4x3 OHS @ 80% Wod: 20min AMRAP In partners 20 pull ups 30 box jumps 40 burpees 50 kbs Varsity: 20min AMRAP In partners 20 power snatch 95/65 30 box jump overs 40 C2B 50 Burpees
WOD: 7.14.17
5 rounds 10 kbs (varsity:kb snatch) 10 Goblet squat 10cal Rowing Rest 4min 15-12-9-6-3 Thrusters (varsity: weight increases) 200m run Rest 4min 200m farmer's walk 20 pistols 20 renegade rows 20cal Assault bike 20 renegade rows 20 pistols 200m farmer's walk
WOD: 7.13.17
Flush: 25min AMRAP 20 step ups 20m broad jump 20 sit ups 20 slamballs 200m row Endurance: 8x 400m run Rest 90sec Barbell Club: A) EMOM (8) 3 Power cleans Rest 2min B) EMOM (8) 3 front squats Rest 2min C) EMOM (8) 3 C&J D) mobility (15min)
WOD: 7.12.17
Skill: A) 4x5 floor press B) rope climb technique (bring a sock!) Wod: 1 Rope climb 2 sandbag Shuttle runs 3 Burpee box jumps 30/24" 2 rope climbs 3 sandbag shuttle runs 4 Burpee box jumps 30/24" 3 rope climbs 4 sandbag shuttle runs 5 Burpee box jumps 30/24"
WOD: 7.11.17
Skill: alternating tabata DL @ 55% DUs WOD: 15min amrap 3,6,9 T2B 25' lunge 6,12,18 SDHP 25' lunge
Friday Mash 7.7.17
3 rounds 20m suitcase carry Lunge 15 Pull ups 10 Burpees Rest 4min 10 Hspu 20 OHS 75/55 3 TGU (each side) 40 kbs 3 TGU (each side) 20 ohs 75/55 10 Hspu Rest 4min 3 rounds 20 Wallball 5 Power Cleans 185/125 2 Rope climbs
