WOD's

6/23/17

STRENGTH: Superset: Bench Press 2X8 @ 65% 3×6 @ 75% WOD: “American Dream” AMRAP 20 1.2.3.4…. Clean, 205/145 Muscle up (Ring dip – scale)

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6/22/17

STRENGTH: In 25 minutes: Find 1RM Snatch WOD: 150 Double unders 75 KB swings 53/35 50 Pull ups 25 HSPU

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6/21/17

CORE: EMOM 12 Minute 1: 12 Leg lifts with ring hold Minute 2: Max sit-ups WOD: For time: 25 burpees 50 Sumo DLHP @ 95/65# 25 burpees 50 OHS 25 burpees 50 Push Press 25 burpees

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6/20/17

STRENGTH: In 25 minutes: Find 1RM 1 Clean and jerk WOD: Death by 2/1 Calorie(s): Assault bike

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6/19/17

STRENGTH: 2X8 Back squat @ 70% 3X6 @ 75% WOD: 30-20-10 Front rack lunges 135/95 Run 400m after each set

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6/17/17

To remember our friend, Abraham “Valhalla” 400m Plate Carry 5 Rounds: 1 Rope Climb 10 Handstand Push Ups 400m Plate Carry 5 Rounds: 1 Rope Climb 50 Double Unders 400m Plate Carry

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6/16/17

STRENGTH: Deadlift 8 @ 60% 6 @ 70% 3×4 @ 80% WOD: For time: 150 single-unders 20 Toes to bar 40 wall balls 20/14 150 single-unders 15 Chest to bar pull-ups 30 wall balls 150 single-unders 10 TTB + pullup (complex) 20 wall balls

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6/15/17

STRENGTH: Bench press 3 sets max reps @ 60% WOD: E2MOM for 10: 5 Power cleans 185/125 20 Jumping lunges E2MOM for 10: 3 Squat cleans 10/8 calorie bike  

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6/14/17

CORE: 5 ROUNDS, 1 min. each: V- crunches Plank holds/jacks Floor or bar wipers WOD: 16 Min AMRAP 25 Strict Press 45/35 15 Burpees onto 10lb plate 250m Row

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6/13/17

STRENGTH: In 20 min. find 2RM Overhead squat WOD: 9-15-21 Thruster 95/65 Pullups 400m run after Pullups

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