WODS

16 July 2018

STRENGTH: Bench x 5 @ 70/75/80 WOD: For Time: 20 G2OH 135/85 95/65 45/35 75 Wall-balls 30/20 20/14 15/12 20 G2OH

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12 July 2018

STRENGTH: Deadlift x 4 @ 65/70/75/75 WOD: 4 RFT of: 50 Double Unders (L3) 150 SSDU (L2) 150 Singles (L1) 30 KB Swings 70/50 (L3) 50/35 (L2) 35/25 (L1) 15 Box Jumps 30/24 (L3) 24/20 (L2) 20/16 (L1)

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11 July 2018

STRENGTH: Strict Press x 5 @ 70/75/80 WOD: 9 Min AMRAP of: 4 Power Cleans 185/135 (L3) 135/85 (L2) 95/65 (L1) 8 Burpees 4 Thrusters 8 Burpees

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10 July 2018

STRENGTH: Squat x 5 @ 70/75/80 WOD: 17 Min AMRAP 7 Pull-ups (L3) Banded Pull-ups (L2) Jumping Pull-ups (L1) 21 Wall-Balls 20/14 (L3) 15/12 (L2) 12/12 low (L1) 14 KB Swings 50/35 (L3) 35/25 (L2) 25/15 (L1) 28 Air-Squats

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7 July 2018

With a partner, Complete As Many Rounds As Possible in 17 Minutes of: 10 Wall Balls (20#/12#) 3 Clean and Jerks (135#/95#) * One partner works at a time to complete one round; alternate each round ** One wallball and one bar per team - Unless using different...

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5 July 2018

STRENGTH: Bench Press x 8 @ 65/70/75% WOD: 6 Rounds For time of: 7 T2B (L3) K2E (L2) K290 (L1) 7 Push Press 115/75 (L3) 75/55 (L2) 45/35 (L1)

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3 July 2018

Strict Press x 8 @ 65/70/75% WOD: For Total Reps 1 Min Wall Ball Shots 20/14 (L3) 15/12 (L2) 12/12 low (L1) 1 Min Double Unders 2 Min Wall Ball 2 Min Double Unders 1 Min Wall Ball 1 Min Double Unders

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30 June 2018

With a partner, 8 Rounds for Time (4 per partner) 3 Gym Lengths Farmer KB Carry (2×35/2×55) 10 Burpee Box Jumps (24/20) 20 AbMat Situps 3 Gym Lengths Farmer KB Carry (2×35/2×55) *Partner not working completes a 400m...

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