WOD 7.18.19

Conditioning:

200/150 Calories

For Time:

Metcon:

ALT EMOM 16

1- :40 Single Arm OH Walk

2- 3 Turkish Get ups

3- Shuttle Runs

4- Rest

4x

WOD 7.16.19

Metcon:

500 M Row/Ski

400 M Run

30 Burpee Bar Overs

20 Front Squats 145/100

10 S2OH

For Time:

Strength:

Push Press

5x8 (e3m)

WOD 7.12.19

0:00-7:00

Find a 1RM

Power Clean + Jerk

REST 7:00-10:00

@10:00

50 Wall Balls

150 Double Unders

20 Burpee Pull Ups

150 Double Unders

50 Wall Balls

For Time

WOD 7.9.19

Strength:

Bench Press

20 rep max

Metcon:

1000 M Run

60 Armless BFSU

30 Power Snatches 115/75

For Time:

WOD 7.8.19

Strength:

EMOM 12

2 Push Press + 1 Push Jerk

Metcon:

30-20-10

Calorie Row

Back Squat 155/105

Toe 2 Bar

For Time:

WOD 7.5.19

Strength:

EMOM 12

3 Power Cleans

Metcon:

21 Wall Balls

15 Calories

9 Power Cleans 155/105

4x For Time:

WOD 7.3.19

Strength:

10 min ALT EMOM

5 Bench Press

10 Wall Balls

Metcon:

500 m row

40 DB Front Rack lunges

30 G2OH

20 DB Low Lunges

10 Devil Press

*10 T2B after each movement

For Time:

WOD 7.1.19

Metcon:

50 Double Unders

40 AKBS

30 Push ups

4x For Time:

Strength:

Push Jerk

5x3

SS W/ 5 Single Arn Rows (Each)

WOD 6.21.19

Metcon:

50 Calories

50 Step Ups

50 Deadlifts 135/95

50 Wall Balls 20/14

50 Push Ups

50 Wall Balls

50 Deadlifts

50 Step Ups

50 Calories

For Time: