WOD 8.19.19

Strength:

RDL

5x3 (e3m)

Metcon:

50 Double Under’s

40 Front Squats (Barbell)

30 Ab Mat Sit-ups

4x For Time:

WOD 8.14.19

Strength:

Romanian Deadlift

5x3 (e3m)

Metcon:

10 Clean and Jerks 135/95

15 Pull-ups

20 Alternating Pistols

4x For Time:

WOD 8.9.19

Metcon:

150 Double Under’s

Then 5 Rounds of:

7 Power Cleans 125/85

12 Overhead Squats

Then,

400 M Run

For Time:

WOD 8.8.19

Core:

100 of each

-Cobra

-Side Plank w/ Hip Raise (L/R)

-BFSU

Conditioning:

pick conditioning

OR

1 mile run

1 mile vested run

For Time:

WOD 8.7.19

Metcon:

50 Deadlifts 155/105

40 Pull Ups

30 Front Squats

20 Burpee Bar Overs

10 Thrusters

For Time:

Strength:

EMOM 10

2 Push Press

WOD 7.31.19

Metcon:

”16.4”

55 Deadlifts 225/155

55 Wall Balls

55 Calories

55 HSPU

AMRAP 13

Strength:

Back Squat

5x12 (e3m)

WOD 7.30.19

Metcon:

3 min ON/ 1 min OFF

3 Burpee Pull Ups

6 Push ups

9 DB Thrusters

5x

Strength:

10 min to find

10 RM Overhead Squat

WOD 7.29.29

Metcon:

5 Power Snatches 115/75

5 Overhead Squats

50 Double Under’s

6x

Strength:

EMOM 10

2 Sumo Deadlifts

WOD 7.26.19

Metcon:

400 M Farmer Carry

Then,

400 M Run

15 Burpees over the DB

30 DB Snatches

3x

Then,

400 M Farmer Carry (other hand)

For Time:

WOD 7.25.19

Strength:

5x10

Single Arm Arnold Press

Superset With/

20 Banded Tricep Pressdowns

Conditioning:

Pick One!

WOD 7.24.19

Strength:

Snatch Grip Deadlift

5x5 (e3m)

Metcon:

3 Minutes ON/ 1 Minute OFF

5 Pull ups

10 Push up

15 Air Squats

5x