June 28, 2019

Warmup

On the board

Strength 

DL-Heavy 5

WOD

3 Rounds

6-DL 185/125
6-Box Jumps 24/20
6-V-Ups
6-HSPU
400m Run

Grind Work

Strict Push-up-3xmax Reps  

June 25, 2019

Warmup

On the board

Strength 

Strict Press

WOD

4 Rounds

25-DU
10-Box Jump Overs 24/20
10-Pull-ups
10-DB Snatch 50/30
25-AMSU

Grind Work/Extra
-Bench Press 3x10
-Row- 1k for Time  

June 24, 2019

Warmup

On the board

Strength 

Front Squat 

WOD

2-16 then 16-2... 15 min to get as far as you can!

2-wall climbs
4-Push Press 95/55
6-OH Squats 95/55
8-Lunges
10-Box Jumps
12-Burpees
14-Wall Balls
16-KB Swings (American)

Grind Work/Extra
3x 8 strict pull-ups
Or 4x 10 BB bent rows 95...

June 20, 2019

Warmup

On the board

Skill

Snatch Positions

WOD

4 Rounds

7- Thrusters
7- Box Jumps
7- Pull-ups
7- TTB

15 min time cap
If you don’t complete within the time cap, your time will be 15 min

Grind work/Extra
3xmax Rep strict Pushups  

June 19, 2019

Warmup

On the board 

Strength 

Seated DB Press

WOD

3 min AMRAP (x3)

ROUND 1
8-PP 95/65
8-Box Jumps

ROUND 2
6-HSPU (RX) HRPU (SC)
6-Front Rack Lunges 95/65

ROUND 3
4-OHS 95/65
4-Burpees

:30 Rest between rounds
Score=Total Reps of all 3 Rounds

Grind Work/Extra
-3x15 AMSU with WB 14/10
-3...

June 18, 2019

Warmup

On the board

Strength 

Single Arm Bent Row and Pull-ups

WOD

4 Rounds

5-Deadlift 185/115
10-KB (R) Single Arm (5 ea)
20- DU

Extra Grind/Optional
30-TTB
50-Hanging Knee Raises or AMSU 

June 14, 2019

Warmup

On the board

Strength

Deficit DL

WOD

3 Rounds AFAP

10-Power Cleans 135/95
10-Box Jumps 24/20

Extra/Optional
3xmax Strict Pull-ups or
3x max KB Row 53/35 

June 11, 2019

Warmup

On the board

Strength 

Push Jerk-5x12

WOD

3 Rounds

20-DUB
5-Strict Pushups
10-Push Jerks 115/75
15-TTB

$/in-400m Run

Extra/Optional- 3x20 Russian Twist
with Plate. 25/15 

June 10, 2019

Warmup

On the board

Strength 

Back Squat 3x5

WOD

4 Rounds

10-Box Jump
15-WB
20-KB (A)
25-AMSU 

June 6, 2019

Warmup

On the board

Deadlift

1x5

WOD

2,4,6,8,10.... Increasing by every round of

DL-135/95
Lunges
HRPU

AMRAP in 15 Minutes

DL must be unbroken every round... 100m Run Penalty for every time you break it up in that round. The total run will be completed at the 15 minute time.  

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