WOD 7/19/19

“Lynne” 5 Rounds for Max Reps – there is no time component to this WOD Bodyweight Bench Press Pull-ups Post: A) 8 Rounds – Assault Bike :20 work/ :40 rest B) Stretching/Mobility with Coach

WOD 7/18/19

With a Partner, For Time: Buy in – 2500 M Row (partners must switch every 250 m) Then, 2 Rounds of – 300 Double Unders 200 Situps 100 Box Jump Overs Cash Out – 2500 M Row (partners must switch every...

WOD 7/17/19

Strength: Deadlift 5 x 3 @ 75% WOD: 4 RFT 1o Deadlifts 135/95 10 Push-ups 10 Ring Dips 400 M Run Post: A) 3 x 12 Good Mornings Bent-over Rows    

WOD 7/16/19

Strength: Hang Power Clean Every 90 seconds x 8 1 Hang Power Clean and Push Jerk + 4 Bar facing Burpees WOD: 3 Rounds for total reps in 17 minutes (FGB style) 1 Minute Wall Balls 1 Minute KB Swings (53/35) 1 Minute Box Jumps 1 Minute T2B 1 Min Row 1 Min Rest Post: 1...

WOD 7/15/19

Strength: Snatch Complex E2MOM x 6, inc weight each round Snatch Deadlift + Snatch + OH Squat WOD: 21-15-9 Burpee Pull-ups Thrusters 2x Double Unders Post: A) 3x 15/12 Cal Bike 15/12 Cal Row B) 3 x 12 Heavy Russian Twists  ...

WOD 7/12/19

For Time 21-18-15-12-9-6-3 Squat Clean (95/65) Double Under SDLHP (95/65) Box Jump *50m bear crawl between rounds Post: Stretching/Mobility with Coach