(240) 317-5303

Wednesday 7/1

AMRAP 12

30 air squats

5 burpee pull up

200m run

6 deadlifts (135/95)

L2: (115/75)

L1: moderate weight, enough to do 6 reps unbroken

S.L.I.P.S. Practice

Monday 6/29

For Time

50ft kb overhead lunge

25 kb sumo dl high pull

50ft kb overhead lunge

25 kb sumo dl high pull

50ft kb overhead lunge

25 kb sumo dl high pull

5 Minutes rest

50ft kb overhead lunge

25 kb swings

50ft kb overhead lunge

25 kb swings

50ft kb overhead lunge

25 kb swings

Rx (1.5/1)

L2: (1/.75)

L1: (.75/.5)

Saturday 6/27

WOD

400m run

50 sit ups

50 goblet lunges (1.5/1)

50 kb swings

400m run

50 kb swings

50 goblet lunges

50 sit ups

400m run

L2: (1/.75)

L1: (.75/.5)

Friday 6/26

WOD

21-15-9 (185/125)

Deadlift 

Bar facing burpees

5:00 rest

15-12-9

Deadlift (225/155)

Burpee box jump overs

L2: (135/95)(165/110)

L1: (115/75) (135/95)

Thursday 6/25

WOD

For time

100ft farmers carry (1.5/1)

10 handstand push ups

100ft farmers carry

20 sit ups

100ft farmers carry

10 handstand push ups

100ft farmers carry

20 sit ups

S.L.I.P.S Practice

L2: (1/.75) box pike push ups

L1: (.75/.5) pike push up

Wednesday 6/24

WOD

2 rounds for time

60 double unders

20 thrusters (95/65)

5 pull ups

5:00 rest

For time

120 double unders

40 thrusters (95/65)

10 pull ups

L2: (65/45)

L1: (45/35)

Tuesday 6/23

WOD

4x 3min AMRAP 1min rest

200m run

15/12 cal row

Max DB snatch (50/35)

L2: (35/25)

L1: (25/20)

Monday 6/22

WOD

3 sets of 

4 rounds for time

9 toes to bar

3 squat cleans (135/95)

3:00 rest between sets

L2: (115/85)

L1: (95/65) hang knee raises

Saturday 6/20

WOD

1k row

40 wall balls

40 deadlift (135/95)

40 push ups

750m row

20 wall balls

20 deadlift (135/95)

20 push ups

500m row

10 wall balls

10 deadlift (135/95)

10 push ups

L2: (115/85)

L1: (95/65)

At Home

800m run

40 thrusters (db/kb)

40 deadlift (db/kb)

40 push ups

600m run

20 thrusters

20 deadlift (db/kb)

20 push ups

400m run

10 thrusters

10 deadlift (db/kb)

10 push ups

Friday 6/19

WOD

AMRAP 15

20 power snatch (115/85)

20 toes to box

20 box step ups

L2: (95/65)

L1: (75/65)

At Home

AMRAP 15

20 power snatch (db/kb)

20 toes to box

20 box step ups