WODs


July 09, 2016 Saturday


July 08, 2016 Friday


July 07, 2016 Thursday


July 06, 2016 Wednesday

@ 65 - 75%


July 05, 2016 Tuesday

Clean Pull Complex 4 sets of 1 @ 76 – 81%

Front Squat 4 sets of 2 reps @ 80-85%


July 04, 2016 Monday


July 03, 2016 Sunday

@ 60 - 75%. Drop each rep, do not link them together.

@ 80 - 85% of your Clean & Jerk


July 02, 2016 Saturday

Build up to no heavier than 80%.

4 sets of 5 reps @ 70 - 75%


July 01, 2016 Friday


June 30, 2016 Thursday

4 sets of 1 @ 65 - 70% Snatch Complex (Snatch Pull + Power snatch + Low Hang Snatch (From the knees). *Do not let the bar swing away from the body on the Snatch pull. Make it feel like you are going to snatch, just keep your arms relaxed at the top of the pull)

Black & Blue


June 29, 2016 Wednesday

Front Rack Walking Lunge (KB) 4 sets of 30' - 40' feet


June 28, 2016 Tuesday

@ 73 - 78%

@ 45 - 55% of your 1 rep max Clean & Jerk

Part A

Rest 1 Minute then 500m Row

Part B


June 27, 2016 Monday

1500m total time

Row 800/1000m, Then at minute 5, complete a 10 minute amrap of: 15 wall ball 10-8'/14-10'/20-10' 10 Push up renegade rows 5 DB Strict press At minute 15, row 400/500m for time. Scored 2 ways: -Total time on the rower -total reps in 10 minutes

Total reps

Row 800/1000m, Then at minute 5, complete a 10 minute amrap of: 15 wall ball 10-8'/14-10'/20-10' 10 Push up renegade rows 5 DB Strict press At minute 15, row 400/500m for time. Scored 2 ways: -Total time on the rower -total reps in 10 minutes


June 26, 2016 Sunday


June 25, 2016 Saturday

Build up to no heavier than 80%