Monday, 7/1
Strength: 5 Sets: 1 Tempo Pausing Front Squat 1 Front Squat (5 secs down, 3 sec pause) WOD: For Time: 1,000 Meter Run 50 Thrusters (65/45) 30 CTB Pull-Ups L2: Thruster 45/35 & Jumping CTB L1: Scale as necessary |
Strength: 5 Sets: 1 Tempo Pausing Front Squat 1 Front Squat (5 secs down, 3 sec pause) WOD: For Time: 1,000 Meter Run 50 Thrusters (65/45) 30 CTB Pull-Ups L2: Thruster 45/35 & Jumping CTB L1: Scale as necessary |
WOD: PADDLEBOARD WOD!!!!!!!!!!!!!!!! |
WOD: For Time: 1 Mile Run 50 DB Snatches (50/35) 400 Meter WB Run (30/20) 30 Pull-Ups 20 Burpee Box Jumps (24″/20″) (30 Min Cap) L2: 1000 M Run & DB Snatch 35/25 & WB 20/14 & Jumping PU & BBJO 20/16 L1: Scale as necessary |
WOD: AMRAP 12 10 1-Arm DB Push Press (50/35) (5 Each) 5 Strict Ring Dips 10 Box Jump Overs (24/20) L2: DB Push Press 35/25 & Box Dips & BJO 20/16 L1: Scale as necessary |
Strength: On the 2:00 x 5 Sets: 1 Hang Power Snatch 2 Power Snatches 3 Overhead Squats (Building) WOD: AMRAP 10: 12 Deadlifts 9 Overhead Squats 6 Hang Power Snatches RX: 115/75 L2: Barbell 95/65 L1: Scale as necessary |
Strength: Max Strict Pull-Ups/Ring Row WOD: “Helen” 3 Rounds: 400m Run 21 KBS (53/35) 12 Pull-Ups L2: KBS 35/17.5 & Jumping Pull Ups L1: Scale as necessary |
WOD: 3 RFT: 75 Double-Unders 50 Air Squats 25/18 Cal Row/Bike L2: 2:1 SU or 75 Sec DU Work L1: Scale as necessary Cash-Out Tabata GHD/Ab-Mat Sit-Ups |
WOD: In Teams of 3, with a 30:00 Time Cap: 800m Plate Run (45/35) 75 Box Jump Overs (24″/20″) 50 Power Clean and Jerks (155/115) 15 Rope Climbs (15′) 50 Power Clean and Jerks (155/105) 75 Box Jump Overs (24″/20″) 800m Plate Run (45/35) L2: Plate Run 35/25 & BJO 20/16 & C&J 135/95 & 2X Floor to Stand Rope Climb L1: Scale as necessary |
WOD: On the 4:00 x 5 Rounds: 12/9 Calorie Assault Bike 9 Barbell-Facing Burpees 6 Power Snatches (135/95) L2: Power Snatch 115/75 L1: Scale as necessary |
WOD: AMRAP 20 w/ Partner 10 Calorie Bike 10 WB Slam (30/20) 10 Push-Ups 10 KB Swings (1.5/1) *Each Round Add 10 Reps to Each Movement L2: WB 20/14 & KBS 1/0.5 L1: Scale as necessary |