Monthly Archives: July 2017

July 31st – August 6th

Monday Strength : Back Squat 5-4-3-2-1 WOD : 9m AMRAP 6 Front Squat 135/95 7 Ring Dips S: 75/55, Push-Ups L1: 115/75, Scaled Dips on Boxes Rx+: 165/115, Ring Dips from Muscle Up Tuesday Strength : Snatch Complex Strength : Push Press & KB Holds EMOM 10 1 - 6 Push Press (tough weight) 2 - :20-:30 Double KB Front Rack Hold - Heavy WOD : 21-15-9 Toes to Bar Hang Squat Clean...
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July 24th – July 30th

Monday Strength : Front Squat 3-3-3-3, then 2-2-2 with pause (1s) in bottom WOD: 3 Rounds, each round 3:00 with 3:00 rest 20 Wall Ball 20/14 20 KB Swings 53/35 20 Toes to Bar AMRAP Burpees with remaining time S: 9′ Wall Ball, 35/26 KB, Kipping KTW L1: 35/26 KB, Kipping KTC Rx+: 70/53 Tuesday Strength : Snatch Complex Power Snatch + Squat Snatch with 5s Hold in...
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July 18th – 23rd

Tuesday Warm Up: The Shauna Hanna 5 rounds, not for time: 10 burpees rest :45 between each set Cashout: 1 burpee Strength : Front Squat 5-5-5-3-3-3 WOD : 20m AMRAP Run 400m 20 Box Jumps 24/20 full stand AND step down required 10 Plate Getup 45/35 S: Step Ups, Weighted Situps   Wednesday Strength : Hang Power Clean and Jerk EMOM 12m, 3 Hang Power Clean + 1 Jerk WOD : For...
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Monday

Strength : Press 5-5-5-5-5 WOD : 3 Rounds 21 Pull-ups 15 KB SDLHP 53/35 9 Hang Power Clean 115/75 6 Broad Jumps (collar to collar on bar) 3 Wall Climbs S : Jumping Pull-Ups, 35/26, 75/55 L1 : Scaled Pull-ups, 35/26, 95/65 Rx+: UB Pull-ups, 70/53, 135/95...
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