WOD 7/1/19

Strength: Snatch 60% x 1 70% x 1 80% x 1 85% x 1 x 2 90% x 1 x 2 95% x 1 x 2 Snatch Pull 95% x 3 x 3 WOD: 9 Min AMRAP 15 Thrusters (95/65) 10 Weighted Reverse Lunges (holding barbell) 5 HSPU Post: A) 3x 12 Bent over barbell row 12 Pushups B) Accumulate 50 GHD Situps...

WOD 6/28/19

The Sgt. Lance “Big Sexy” McLean Hero WOD (modified – with a partner) 10 RFT 6 Deadlifts (315/205) 6 Burpees 5 Cleans (225/155) 5 C2B Pull-ups 4 Thrusters (155/105) 4 Muscle-ups

WOD 6/27/19

4 Rounds: 6 burpee pull-ups 12 SDLHP 70/53 18 Situps -Rest 2 Min 4 Rounds: 6 Ring Dips 12 HR Pushups 18 Hollow Rocks -Rest 2 Min 4 Rounds 6 Goblet Squats 70/53 12 Jumping Lunges 18...

WOD 6/26/19

Strength: Clean Complex – (percentage based off of push jerk max) 3 Power Cleans + 1 Push Jerk 60% x 2 70% x 2 80% x 2 WOD: 10 Min AMRAP 15/10 Cal Row 15 Goblet Squats (53/35) 15 KB Swings Post: A)  4 RFT 4 Muscle-ups 10 Sit-ups B) 100 Double Unders for time...

WOD 6/25/19

Strength: Power Snatch 60% x 3, 65% x 3, 70% x 3 Then drop weight on bar to 50% and complete a 10 Min EMOM of 1 Power Snatch + 3 Strict HSPU WOD: 6 RFT 5 Deadlifts (225/155) 10 Wall Balls 5 TTB Post: A) Run 2 x 400...