Month: July 2018

WOD:

2 Rounds For Time:
10 Bar Muscle-ups
20 Bar-Facing Burpees
30 Deadlifts (225/155)
40 Wallballs (30/20)

L2- Jumping BMU & 185/135 DL & 20/14 WB

L1- Scale weight and movement as necessary

WOD:
3 Rounds For Time:
800 Meter Run
30 Calorie Row
30 Alternating Dumbbell Snatches (50/35)

L2- DB Snatch 40/25

L1- 2 rounds & scale weight as necessary

WOD:

Teams of 3:
AMRAP 7:
100/70 Calorie Assault Bike
Max Clean and Jerks (135/95)

Rest 3 Minutes
AMRAP 6:
75/50 Calorie Assault Bike
Max Power Snatches (115/80)

Rest 3 Minutes
AMRAP 5:
50/30 Calorie Assault Bike
Max Thrusters (95/65)

L2: 115/80;95/65;75/50

L1: Scale as necessary

WOD:

7 Rounds, On the 3:00:
400 Meter Run
12 Toes to Bar

L2- Knees to chest

L1- Scale distance and movement as necessary

WOD:

On the 3:00 x 7 Rounds (21 Minutes):
21 AbMat Sit-Ups
14 Medicine Ball Squat Jumps (30/20)
7-6-5-4-3-2-1 Deadlifts

L2- 20/14

L1- Scale reps and weights as necessary

Strength: Squat Snatch

On the Minute x 12 (3 Rounds):
Minute 1 – 3 Reps @ 70%
Minute 2 – 2 Reps @ 73%
Minute 3 – 1 Rep @ 76%
Minute 4 – Rest

WOD:

5 Rounds For Time:
15/10 Calorie Row
10 Burpees

L2- 4 Rounds

L1- Scale as necessary

Skill: Power Clean and Jerk

On the Minute x 8:
Hang Power Clean + Power Clean + Split Jerk

(Building)

WOD:

5 Rounds For Time:
5 Power Clean and Jerks (155/105)
10 Chest to Bar Pull-Ups

L2- 135/95 & Jumping CTB

L1- Scale weight as necessary & Ring Rows

WOD:
EMOM 9

Back Squat
On the Minute x 9 (3 Rounds):
Minute 1 – 5 Reps @ 75%
Minute 2 – 3 Reps @ 80%
Minute 3 – 1 Rep @ 85%

Cash-Out:
Alternating Tabata x 8 Minutes:

Back Squat (Empty Barbell)

Double Unders

WOD:

For Time:
21 Overhead Squats (95/65)
200 Meter Run
21 Thrusters (95/65)
200 Meter Run
15 Overhead Squats (95/65)
200 Meter Run
15 Thrusters (95/65)
200 Meter Run
9 Overhead Squats (95/65)
200 Meter Run
9 Thrusters (95/65)
200 Meter Run

L2- Barbell 75/55

L1- Scale as necessary

WOD:

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes 
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes 
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

L2- Clean (115/80)(95/65)(75/55) & BBJO 20/16

L1- Scale as necessary