WODs


July 25, 2016 Monday


July 24, 2016 Sunday


July 23, 2016 Saturday


July 22, 2016 Friday

Each AMRAP starts with a 1 Minute Max Calorie Bike. Keep track of your calories each round.


July 21, 2016 Thursday


July 20, 2016 Wednesday


July 19, 2016 Tuesday

Back Squat 1 – 1 – 1 – 1 – 1 – 1 (Testing Day!) *Have a Plan on how you are going to warm up to your attempts. Warm up with some larger jumps, NOTHING bigger than a 30-50 pound jump.


July 18, 2016 Monday

Calorie (30/45 Air Bike) or (20/35 Assault Bike) Run 800m Rest 1 Minute 45/65 Calorie Row Run 400m


July 17, 2016 Sunday

@ 70 - 80%

@ 85 - 100% of your 1 rep Max Clean & Jerk


July 16, 2016 Saturday

Build up to no heavier than 90%

@ 80 - 90%


July 15, 2016 Friday


July 14, 2016 Thursday

4 sets of 1 rep @ 70 – 75% of your 1 rep max Snatch. (Snatch Pull + Power snatch + Hang Snatch from the knees)

@ 80 – 85%


July 13, 2016 Wednesday

KettleBell Front Rack Walking Lunge 4 sets of 40' feet

Scaling Guide: 6 – 10 Minutes (10 Minute Time Cap)


July 12, 2016 Tuesday

@ 76 - 81%

@ 50 - 60% of your 1 rep max Clean & Jerk


July 11, 2016 Monday


July 10, 2016 Sunday


July 09, 2016 Saturday

Build up to no heavier than 80%.

@ 75 – 80%