WOD 7-24-2019 Thursday
6 Rounds 2 Turkish get ups per side 8 goblet squats Rest 90-120 seconds
WOD 7-23-2019 Tuesday
5 round 20 sec ON : 40 sec OFF Deadlift (135#/95#) Planks KB swings Mountain climbers
WOD 7-19-2019 Friday
7 Rounds 20 Russian twists (35#/25#) 10 Pistols 20 Mountain climbers 10 Plate G2OH Time Cap 10 minutes
WOD 7-18-2019 Thursday
EMOM 24 min Min 1: 10 Pull ups Min 2: 20 Push ups Min 3: 10 Power cleans (95#/65#)
WOD 7-16-2019 Tuesday
Turkish Get Ups Set 1 rep max -then- AMRAP 12 min 12 KB swings (Russian) 12 Ball slams (20#/15#) 12 KB sumo deadlift high pull 12 Sit ups
WOD 7-12-2019 Friday
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Snatch (95#/65#) Push ups Box jump (24/20) Time cap 12 minutes
WOD 7-11-2019 Thursday
4 Rounds 5 power cleans (135# / 95#) 15 sit ups 30 sec plank hold 90 sec REST
WOD 7-9-2019 Tuesday
AMRAP 7 10 KB sumo deadlift high pull 5 Bent over row (per side) 15 KB swing (Russian) REST 3 minutes & Repeat
WOD 7-5-2019 Friday
4 Rounds 10 Russian KB swings 10 Goblet squats 10 KB OH lunges 90 second Rest
4th of July WOD
4th of July Partner WoD 24:30 AMRAP 7 Synchronized partner burpees 4 Double KB box step overs (24/20, 53#/35#) 17 Pull ups 76 Double unders (or each partner does 76 […]