WODs


August 01, 2019 Thursday

AMRAP 20 mins: Box Jumps, Kettlebell Swings and Runs


July 31, 2019 Wednesday

Back Squat: 6-6-6

Alt EMOM 18 mins: Toes-to-bars, Back Squats and Rows

* Back squats start with C&J from the ground.


July 30, 2019 Tuesday

Deadlift: 3-3-3-3-3

* Touch and go Use mats.

Running Diane

* Touch and go, no drops and use mats. Scale to AbMat, or box pike or DB press.


July 29, 2019 Monday

Shoulder Press 2-2-2

12-9-6-3-6-9-12: Push Press, Lateral Burpees and Pull-ups

* 95# Use mats


July 27, 2019 Saturday

Team WOD: AMRAP 20 mins: Partner Runs, Overhead Squats, Box Jump Overs and Back Squats

* Share one bar, do NOT drop empty bar. Use training bar with bumpers if able. Run as team and split up reps.


July 26, 2019 Friday

Good Morning 8-8-8-8

AMRAP 16 mins: Run, Ball Slams, Kettlebell Swings and AbMat Sit-ups


July 25, 2019 Thursday

Shoulder Press: 3-3-3

Option 1: FT: Rows, Double Unders and Shoulder Press

Choose Option 1 or 2

Option 2: FT: Rows, Double Unders and Strict Handstand Push-ups


July 24, 2019 Wednesday

EMOM for 10 mins: Power Snatch

* Use mats

7 RFT: Power Snatches, Box Jumps and Sumo Deadlift High-pulls


July 23, 2019 Tuesday

Back Squat: 8-8-8

3 RFT: Rows, Wall Balls and Run


July 22, 2019 Monday

Bench Press: 5-5-5

Taylor

* Scale to 10 Burpee Pull-ups or 10 Burpee Jumping PU each rd


July 20, 2019 Saturday

Team WOD Pt. 1: Hang Squat Clean 1RM in 6 min.

* As a team of 2, share a bar and each find a 1RM in 6 min.

Team WOD Pt. 2: FT: Partner Run then 40-30-20-10 of Dumbbell Hang Squat Cleans, Dumbbell Push Press then Partner Run

* Run together, alternate work/rest with DB's


July 19, 2019 Friday

Bear Complex 1-1-1-1-1

One rep is: 1 Power Clean (full) 1 Front Squat 1 Push-Press 1 Back Squat 1 Push-Press

AMRAP 9 mins: Row Calories, Hand Release Push-Ups and One Arm Alternating Dumbbell Snatches


July 18, 2019 Thursday

Lifting: Weighted Pull-ups and Hollow Rocks


July 17, 2019 Wednesday

Deadlift 4-4-4-4, rest 2 mins

* Use mats, Touch and go. Rest 2 minutes between sets

21-15-9: Deadlifts and Ring Dips


July 16, 2019 Tuesday

Shoulder Press: 4-4-4

AMRAP 20 mins: Bar Muscle-ups, Handstand Push-ups, Air Squats and Double Unders

* Scale 5 BMU to 5 C2B or 4 strict PU


July 15, 2019 Monday

Back Squat: 10-10-10