Saturday July 30th
Show up tomorrow at 10 for a good time! Bring a friend!!!
Friday July 29th
For Time: 30...27...24...21-> 3 double unders
20...18...16...14->2 wall balls (20/14)
10->1 deadlift 155/105 Optional:
EMOM 10
Odd-row 15/10 cal
Even-run 200m
Thursday July 28th
Strength WOD:
overhead squat technique/practice/find a tough double Conditioning WOD:
EMOM 15
1: back squat 3 reps
2: strict pullups-30 seconds
3: power clean-same weight as BS
Wednesday July 27th
Teams of 3: 100DU/SU each 90 CAL row
80 wallballs 20/14
70 pullups/ring rows
60 pushups
50 KBS
40 thrusters 95/65
30 burpees
20 tire flips
Tuesday July 26th
Strength WOD:
5 x 5 front squat Conditioning WOD: 10 RFT:
3 pullups
5 deadlift
7 KBS 53/35 Optional:
AMRAP 5
HSPU
Monday July 25th
Strength WOD:
snatch grip DL 5 x 3
find heavy single power snatch Conditioning WOD:
AMRAP 12
21 cal row
7 squat clean 135/95
Friday July 22nd
Strength WOD:
Snatch work Conditioning WOD: "Surfer on Acid" 3 rounds for time 400m run
21 burpees
Thursday July 21st
Strength WOD:
find a tough complex
squat clean + hang squat clean Conditioning WOD:
4 rounds
10 tire flips
10 pullups
10 front squat 135/85
Wednesday July 20th
skill work:
muscle up transitions 3 rounds for time
21 cal row
15 pushups
9 SDHP 95/65
Tuesday July 19th
Strength WOD:
back squat 3 X 5 climbing Conditioning WOD:
4 rounds for time
15 power cleans 115/75
15 toes to bar optional handstand walk practice