WODS

15 August 2018

STRENGTH: Bench Press x 5 EMOM 6 Min (adding weight each min) WOD: 3 RFT of: 15 KB Push Press (total) 50/35 (L3) 35/25 (L2) 25/15 (L1) 15 KB Bent over Row (total) 200M Run

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14 August 2018

STRENGTH: Sumo Deadlift x 3 EMOM 9 Min (adding Weight each Min) WOD: 5 Rounds For max reps 1 Min each: Burpees Double Unders Cal Row Wall Ball Rest

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13 August 2018

STRENGTH: Split Jerk x 2 EMOM 7 Min (adding weight each Min) WOD: 1-2-3-4-5-6-7-8-9-10 Thrusters 95/65 75/55 45/35 SDHP (Same Bar)

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11 August 2018

20 min EMOMPartner A - 10 BurpeesPartner B - 5 Toes 2 Bar1st minute: Partner A completes 10 Burpees while Partner B completes 5 Toes 2 Bar.Then swap for the 2nd minute, etc.

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9 August 2018

SKILL: 2 handed KB Clean Technique - 10/15 Min WOD: 3x 3 min AMRAP 4 KB Hang Cleans 70/50 (L3) 50/35 (L2) 35/25 (L1) 4 Push Ups 4 C2B Pull-ups (L3) Pull-ups (L2) Jumping Pull-ups (L1) *Rest 1 Min between rounds

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8 August 2018

STRENGTH/SKILL: 15 Min Sled Push WOD: 8 Min AMRAP 4 KB Snatch R 50/35 (L3) 35/25 (L2) 25/15 (L1) 4 Goblet Squats 4 KB Snatch L 4 Goblet Squats 8 T2B (L3) K2E (L2) K2E (L1)

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7 August 2018

SKILL: 10 Minutes to practice Pistol Technique WOD: 3 Rounds For Time 800M Run 50 ft KB Lunge 50/35 (L3) 35/25 (L2) 25/15 (L1) 5 Ring Dips (L3) Black Band (L2) Bench Dips (L1)

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4 August 2018

Throwback Chipper With a Partner for time: 30 Overhead Walking Lunges (45 / 25 lbs) 15 Box jumps (24” / 20” box) 15 Thrusters (95 / 65 lbs) 15 Power cleans (95 / 65 lbs) 15 Toes to bar 30 Burpee Box Jumps (24” / 20” box) 15 Toes to bar 15 Power cleans (95 / 65 lbs) 15...

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3 August 2018

A workout to honour the hero of Tham Luang, Saman Kuman 8 Rounds for time: 13 Deadlifts — 185 pounds for men/125 pounds for women 17 Wall Balls — 20 pounds to a 10 foot target for men, 14 pounds to a 9 foot target for women 400 meter run

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1 August 2018

STRENGTH: Bench 1 RM WOD: 4 Rnds: 3 Min AMRAP: 7 Thrusters 95/65 (L3) 65/55 (L2) 45/35 (L1) 100 M Sprint *Rest 2 min BT Rounds

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