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WODs


July 11, 2018 Wednesday

Muscle-ups or MU Progression Practice

* Work on kip, use as a warm-up for WOD

Muscle-up Progression 5-5-5

Skill Work: Rope Climb Progressions, Rope Climb Practice

* Choose MU or Rope Climb focus

AMRAP 12 mins: Run, Muscle-ups and Rope Climbs

* Scale to 5 Ring Dips or 5 MU Transitions and 4 Supine Rope Climbs each round


July 10, 2018 Tuesday

Lifting: Bench Press and Deadlifts

* Alternate BP and DL (Touch and Go). Use mats for DL, no drops.

Chipper: Deadlifts, Toes-to-bars, Handstand Push-ups and Double Unders

* Touch and Go DL. No drops, use mats.


July 09, 2018 Monday

Back Squat 5-5-5

Running Cindy


July 07, 2018 Saturday

Team WOD: FT: Single Arm Dumbbell Overhead Walking Lunges, Double Unders, Toes-to-bars

* As a team of 2, alternate work with your partner while one rests.


July 06, 2018 Friday

Power Clean: 2RM

* Touch and go. Use mats.

AMRAP 15 mins: Run, Wall Balls and Box Jumps


July 05, 2018 Thursday

Back Squat 7-7-7

FT: Rows and AbMat Sit-ups


July 04, 2018 Wednesday

Lumberjack 20

* Choose Solo or Team version. Deload bar as you go. KB (70#/53#)

Team Lumberjack 30

* Choose Team or solo version. Run as a team, break up reps with your partner. Only one bar and DB’s per team, choose wisely. Deload bar from DL to OHS.


July 03, 2018 Tuesday

Push Press 2-2-2-2

3 RFT: Runs, Push Press and Front Squats


July 02, 2018 Monday

Snatch Pull + Hang Squat Snatch 1-1-1-1-1

* Complex. (Use mats)

3x AMRAP 4 mins: Double Unders, Hang Power Snatches and Lateral Burpees

* Post rounds for EACH cycle


June 30, 2018 Saturday

Team WOD: Runs, Power Clean & Jerks, Box Jumps


June 29, 2018 Friday

Weighted Pull-up or Strict Pull-up 3-3-3-3-3

* Choose Weighted or Strict (bodyweight)

Strict Pull-ups: 5x3

* Choose sets of Weighted x3 or Strict x3

FT: Rows, Wall Balls and Pull-ups


June 28, 2018 Thursday

Lifting: 1 Squat Snatch + 1 Overhead Squat

* Use mats. Complex 1+1

3 RFT: Run, Overhead Squats and Toes-to-bars


June 27, 2018 Wednesday

Thruster: 3RM

* From rack. Use mats in case of drops.

AMRAP 20 mins: Med Ball Cleans, Box Jumps and Runs


June 26, 2018 Tuesday

Lifting: Deadlifts and Bent Over Barbell Rows

* Alternate movements. DL are touch and go, no drops. Use two bars and share for BBOR.

5 RFT: Muscle-ups, Deadlifts and AbMat Sit-ups

* Sub 10 Ring Dips each round for MU. DL are Touch and Go, use mats.


June 25, 2018 Monday

Back Squat 10-10-10