WOD

Thursday August 06, 2020

Thursday August 06, 2020

STRENGTH EVERY 1:30 x 5 SETS 6 Push Jerks (Score is Weight) WORKOUT 4 SETS FOR MAX REPS 1:00 - Push Jerk (95/65)|(65/45) 1:00 - Barbell Rows 1:00 - Front Squats -Rest 1:00 b/t Sets- (Score is Reps)

Wednesday August 05, 2020

Wednesday August 05, 2020

STRENGTH EVERY 2:00 x 5 SETS* 10 Deadlift *Start light and build to a moderate weight. (Score is Weight) WORKOUT FOR TIME 100 Double Unders 80 Sit-Ups 60 Box Step-ups (24/20) 40 Deadlifts (185/135)|(135/95) 20 Burpees -Hard Cap 15:00- (Score is Time)

Tuesday August 04, 2020

Tuesday August 04, 2020

STRENGTH ON A 12:00 RUNNING CLOCK... 6 SETS of: 2 Pausing Clean Deadlift* + 2 High Hang Power Cleans + 1 Hang Power Clean *Athletes will pause :02 1-inch off the ground, :02 below the knee, :02 above the knee before finishing the movement. (Score is Weight WORKOUT 5...

Monday August 03, 2020

Monday August 03, 2020

STRENGTH EVERY 2:00 x 5 SETS* 10 Back Squat *Start light and build to a moderate. (Score is Weight) WORKOUT EMOM x 14 MINUTES MIN 1 - Max Meters Row MIN 2 - 5 Back Squats (155/105)|(115/75) (Score is Lowest Meters in Single Round)

Saturday August 1

AMRAP x 15 MINUTES 50 Double Unders 400m Run or 500m Row 30 KB Swings (53/35) 20 DB Hang Power Cleans (50/35)|(35/25) (Score is Rounds + Reps) POST WORKOUT STRENGTH 4 SETS 1:00 Banded Curls -:30 Rest 1:00 Tricep Pull-Downs -:30 Rest- (Score is Rep

Friday July 31

Friday July 31

Strength Find 2RM Front Squat 4 SETS AMRAP x 3 MINUTES* 6 Front Squats (115/75)|(95/65) 6 Wall Balls (20/14)|(14/10) 6 Toes to Bar -:30 Rest b/t Sets- *Pick up where you left off. (Score is Rounds + Reps)

Thursday July 30

Thursday July 30

Strength EMOM x 10min 2 High Hang Power Snatch + 2 Hang Power Snatch 3 ROUNDS FOR TIME 20 Alt. DB Hang Snatch (50/35)|(35/25) 20 Push-Ups 15/12 Cal Row 15 Up-Down (Score is Total Time)

Wednesday July 29

Wednesday July 29

Strength 4rm Bench Press EMOM x 6 MINUTES MIN 1 - :45 Box Jumps (24/20) MIN 2 - 200m Run -Rest 1:00- EMOM x 6 MINUTES MIN 1 - :45 Fast DB Goblet Squats (35/25)|(25/20) MIN 2 - 200m Run (=1Rep) (Score is Reps)

Tuesday July 28

Tuesday July 28

Strength 2Rm Deadlift FOR TIME 21-15-9 Deadlift (225/155)|(155/105) Pull-Ups -Rest 2:00- 9-12-15 Deadlift (185/125)|(135/95) Burpee Pull-ups (Score is Time)