WOD’s

  • 7/8/20

    Warm Up

    • 10 pvc pass through/around the world
    • 10 pull-ups
    • 10 squat therapy
    • 12 KBS
    • sprint dynamics
    • burgener warm up

    Strength

    • 5 x 1 snatch balance
    • 5 x 3 squat snatch

    WOD

    • For Time
      • Performance (10 min cap)
        • 400m run
        • 27 C2B pull-ups
        • 21 power snatches (115/85)
        • 15 OHS
        • 9 squat snatches
      • Fitness (8 min cap)
        • 200m run
        • 27 pull-ups
        • 21 power snatches (95/65)
        • 15 overhead lunge
        • 9 power snatch followed by overhead lunges
  • 7/7/20

    Warm-up

    • 10 banded pull aparts
    • 15 push-ups
    • 10 ankle stretches on a box
    • 800m warm-up run

    Skill

    • Double Under progression

    WOD

    • For Time (20 min cap)
      • Performance
        • 150 burpees
        • On the 0:00- 100 DU’s
        • On the 3:00- 80 DU’s
        • On the 6:00- 60 DU’s
        • On the 9:00- 40 DU’s
        • On the 12:00- 20 DU’s
      • Fitness
        • 120 burpees
        • On the 0:00- 200 singles
        • On the 3:00- 160 singles
        • On the 6:00- 120 singles
        • On the 9:00- 80 singles
        • On the 12:00- 40 singles
  • 7/6/20

    Warm-up

    • 10 squat therapy
    • 10 med ball cleans
    • 10 box jump
    • 250m row
    • burgener warm-up

    Strength

    • 14 min to build to a heavy clean complex (power, hang squat, squat)

    WOD

    • 3 min AMRAP x 3
      • Performance
        • 3 min AMRAP of:
          • 10/7 cal row
          • 9 power cleans (95/65)
          • rest 3 min
        • 3 min AMRAP of:
          • 10/7 cal row
          • 7 hang squat cleans (115/85)
          • rest 3 min
        • 3 min AMRAP of:
          • 10/7 cal row
          • 5 squat cleans (135/95)
      • Fitness
        • 3 min AMRAP of:
          • 7/5 cal row
          • 9 power cleans (75/55)
          • rest 3 min
        • 3 min AMRAP of:
          • 7/5 cal row
          • 7 hang squat cleans (95/65)
          • rest 3 min
        • 3 min AMRAP of:
          • 7/5 cal row
          • 5 squat cleans (115/85)
  • 7/4/20

    WOD

    • Team 1776
      • For time (Teams of 3)
        • As a team complete a total of 1776 reps of:
          • KBS (55/35)
          • Box jumps (24/20)
          • Air squats
          • Push-ups
          • Burpees
          • Pull-ups
          • Sit-ups
          • Row or bike for cal
          • DU’s
          • Wall balls (20/14)
          • Ball slams (20/15)
          • DB push press (50’s/35’s)
        • Multiple partners can work at the same time
        • No more than 200 reps of any single movement
  • 7/3/20

    Warm Up

    • 10 bar good mornings
    • 10 roll back and reach
    • 10 bird dogs
    • 10 fire hydrants
    • 10 K2E
    • sprint dynamics

    Strength

    • 6 x 3 sumo deadlift

    WOD

    • 3 rounds for time
      • Performance (17 min cap)
        • 400m run
        • 20 TTB
        • 12 deadlifts (225/155)
      • Fitness (15 min cap)
        • 200m run
        • 20 K2E or v-ups
        • 12 deadlifts (205/145)
  • 7/1/20

    Warm Up

    • 10 box jumps
    • 10 pvc pass through/around the world
    • 4 wall walks
    • 500m row

    Strength

    • 6 x 3 push press

    WOD

    • 10 min AMRAP
      • Performance
        • 15 push press (115/85)
        • 10 box jump (24/20)
      • Fitness
        • 15 push press (95/65)
        • 10 box jumps (20/16)
    • Body Armor
      • 1 min plank
      • 1 min left side plank
      • 1 min right side plank
      • 1 hollow rock
  • 6/30/20

    Warm Up

    • 10 squat therapy
    • 12 wall balls
    • 10 box ankle stretches

    Strength

    • 8 x 2 front squat

    WOD

    • 7 rounds for time (20 min cap)
      • Performance
        • 50m DB farmers carry (50’s/35’s)
        • 12 alt DB lunge
        • 10 burpees over DB
      • Fitness
        • 50m DB farmers carry (35’s/20’s)
        • 12 alt DB lunges
        • 10 burpees
  • 6/29/20

    Warm Up

    • 10 bar good mornings
    • 12 KBS
    • 10 DB press
    • sprint dynamics

    Strength

    • 5 x 3 hang power snatch

    WOD

    • 5 rounds for time (16 min cap)
      • Performance
        • 400m run
        • 15 left arm KB snatches (35/25)
        • 15 right arm KB snatches
      • Fitness
        • 200m run
        • 15 left arm KB snatches (25/15)
        • 15 right arm KB snatches
  • 6/27/20

    Strength

    • 5 x 5 deadlift
    • 5 x 5 hang power C&J

    WOD

    • For Time- Teams of 3 (30 min cap)
      • 400m sandbag run
      • 3 rounds of:
        • 30 deadlifts (135/95)
        • 25 hang power cleans
        • 20 push jerks
      • 400m sandbag run
      • 2 rounds of:
        • 30 deadlifts
        • 25 hang power cleans
        • 20 push jerks
      • 400m sandbag run
      • 1 round of:
        • 30 deadlifts
        • 25 hang power cleans
        • 20 push jerks
  • 6/26/20

    Warm Up

    • 10 squat therapy
    • 12 wall balls
    • 10 box jumps
    • 20 alt bench ankle stretches

    Strength

    • 6 x 3 back squat

    WOD

    • 12 min AMRAP
      • Performance
        • 20 wall balls (20/14)
        • 16 alt pistols
      • Fitness
        • 20 wall balls (14/10)
        • 16 scaled alt pistols
    • Core Finisher
      • 75 russian twists with slam ball