WOD

Thursday July 23

Thursday July 23

STRENGTH 6-4-2-6-4-2* Front Squat *Start and end heavier than last week. (Score is Weight) WORKOUT AMRAP x 12 MINUTES 7 Front Squats (135/95)|(95/65) 7 Toes to Bar 7 KBS (70/53)|(53/35) 7 Push-ups (Score is Rounds + Reps)

Wednesday July 22

Wednesday July 22

STRENGTH EVERY :30 x 5 SETS* 4 Hang Power Cleans *Weight should be slightly under workout weight. -Rest 1:00 & Increase Load EVERY :30 x 5 SETS* 4 Hang Power Cleans *Weight should be at workout weight or slightly over workout weight. (Score is Weight) WORKOUT...

Tuesday July 21

Tuesday July 21

Strength Benchpress 4-4-4-4 WORKOUT AMRAP x 10 MINUTES 5-10-15 and so on... Wall Balls (20/14)|(14/10) 10-20-30 and so on... Double Unders (Score is Rounds + Reps)

Monday July 20

Monday July 20

STRENGTH Deadlift 6-4-2-6-4-2* WORKOUT FOR TIME 10 DB Burpees (35/25)|(25/20) 200m Run 30 Weighted Sit-ups (35/25)|(25/20) 40 Deadlifts (185/125)|(135/95) 30 Weighted Sit-ups 200m Run 10 DB Burpees -13:00 Hard Cap-

Saturday July 18

Saturday July 18

STRENGTH 2-2-2-2-2 Power Clean* *Start Moderate and Build to Heavy (Score is Load) WORKOUT 5 ROUNDS FOR TIME 25 Russian KB Swings (70/53)|(53/35) 200m Run -12:00 Hard Cap-

Friday July 17

Friday July 17

"FRAN" FOR TIME 21-15-9 Thrusters (95/65)|(65/45) Pull Ups *Last Seen 1/8/2020 (Score is Time) POST-WORKOUT STRENGTH 5x3 Thruster* *Use the Same Moderate-Heavy Load Across

Thursday July 16

Thursday July 16

6 SETS ON A 4:00 RUNNING CLOCK... 25/20 Cal Bike 15 Up Downs Max Plank Any Variety in Remaining Time Until 4:00 -Rest 1:00 Between Sets- Score is slowest round    

Wednesday July 15

Wednesday July 15

SKILL 4 SETS ON A 12:00 RUNNING CLOCK 5-7 Strict Knees to Chest :30 L-Hang or Tuck-Hang on Bar AMRAP x 15 MINUTES 10 Alt. DB Hang Split Snatch (50/35)|(35/20)* 15 Knees to Elbow or Vups 20 Wall Balls *Arms alternate each rep, athlete can choose which leg to...

Tuesday July 14

Tuesday July 14

Strength EMOM x 12 MINUTES Min 1 - :45 HS Wall Hold or :45 Shoulder Taps Min 2 - 8-10 Sumo Stance Barbell Good Mornings Min 3 - :45 Hollow Hold WORKOUT "DIANE" FOR TIME 21-15-9 Deadlifts (225/155)|(185/135) Handstand Push-Ups *Last Seen 1/17/2020

Monday July 13

Monday July 13

FOR TIME 150 Double Unders 50/40 Cal Row 30 Push Jerks (155/105)|(115/75) 30 Hang Power Cleans 30 Bar Muscle Up or Burpee C2B Pull-Ups 150 Double Unders 50/40 Cal Row (Score is Time)