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Blog 2017-05-19T14:11:14+00:00
1507, 2017

WOD: Sunday 7/16/17

4 Rounds (building in weight):
12 DB Bench Press
12 DB Bent Over Rows (each arm)
12 DB Reverse Lunges (50’s/35’s, hang)

1407, 2017

WOD: Saturday 7/15/17

With a partner
3 Rounds:
800m Run
40 Toes-to-Bar
30 Hang Power Snatches (95/65)

Split run/reps

1307, 2017

WOD: Friday 7/14/17

Teams of 2, AMRAP 20:
5 Front Squats (165/110)
15 Plate Hops (45#)
10/7 Calorie Row
*Partners complete full rounds
before switching.

1207, 2017

WOD: Thursday 7/13/17

21-18-15-12:
Chest-to-Bar Pull-ups
DB Push Press (35’s/20’s)
50′ DB Goblet Lunge (35/20)

1107, 2017

WOD: Wednesday 7/12/17

Deadlift – Heavy Set of 3
Then,
For Time:
15 Deadlifts (185/135)
30 Sit-ups
12 Deadlifts (185/135)
24 Sit-ups
9 Deadlifts (185/135)
18 Sit-ups
6 Deadlifts (185/135)
12 Sit-ups
3 Deadlifts (185/135)
6 Sit-ups

1007, 2017

WOD: Tuesday 7/11/17

30 Clean & Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

907, 2017

WOD: Monday 7/10/17

4 Rounds:
21 Wallballs (20/14)
18 Calorie Row
15 Box Jumps (24/20″)
12 DB Snatches (50/35)

807, 2017

WOD: Sunday 7/9/17

3 Rounds:
400m Run
500m Row
*Rest 3:00 between rounds

707, 2017

WOD: Saturday 7/8/17

Teams of 3:
150 Cal Row
75 Power Snatch (115/80)
75 Pullups
800m run
75 Clean & Jerks (135/95)
75 Pullups

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