WOD

2020 July 9

WOD
10min EMOM
– 1 Power Snatch
– 1 Hang Squat Snatch

Then

6rds each for time
– 10 KB Snatch (5/side)
– 10 Overhead Squats (95/65)
60sec rest
*17min timecap

2020 July 8

WOD
Every 8min for 32min (4rds)
– 2min single unders*
– 15 Strict Handstand Push-Ups
– 100 Low Farmer Carry Step Ups**
– 60sec Handstand Hold


*mix variation of single unders
** step on nothing higher than a 45# plate

2020 July 7

WOD
10min EMOM
– 5 Strict Pull-Ups
– 5 Strict Ring Dips

Then

21-15-9
– Toes To Bar
– Broad Jumps
– Medball Rotational Throw
*10min time cap

2020 July 6

WOD
8min EMOM:
1st min: 6 DB Romanian Deadlift @ 22×1
2nd min: 12 Goblet Cossack Squats

Then

10-9-8-7-6-5-4-3-2-1
– DB Front Squats
– Burpee Over DBs
*10min time cap

2020 July 4

WOD
20min EMOM
1st: 10 power snatch
2nd: 8-10 strict toes to bar
3rd: 10 DB box step over
4th: 10 shoulder press
5th: 20 air squats

Then

2rds for time:
– 15 power snatch
– 15 toe to bar
– 15 DB box step over
– 15 shoulder press
– 30 air squats
*10min time cap

2020 July 3

WOD
Every 2mins for 30mins
1st 2mins: 90sec jump rope (single unders or boxer jumps)
2nd 2mins: 10 DB Renegade Row (push-up, pull, push-up, pull)
3rd 2mins: 90sec Russian KB Swing
4th 2mins: 15 burpee tuck jumps
5th 2mins: 60sec plank (on hands)

2020 July 2

WOD
50-35-20-35-50
– V-Ups
*after every rd:
– 10 DB Push Press
– 50m Farmer/Waiter Carry
*switch arms after 25m
*20min timecap

2020 July 1

WOD
15min AMRAP
– 10 burpees
– 15 ring rows
– 20 wall balls

2020 June 30

WOD
4rds of
2min AMRAP
-10 Left Arm DB Snatches
-10 Right Arm DB Snatches
2min rest

2020 June 29

WOD
2rds for time
– 30 Alternating Overhead Lunges (75/55)
– 30 Pull Ups
– 30 Clean and Jerks
– 30 Alternating Front Rack Lunges
Rest 2 Min between rounds
*20min time cap

2020 June 27

WOD
6rds for time:
– 8 Power Cleans (115/75)
– 8 Thrusters (115/75)
– 100 Mountain Climber
*16min time cap

2020 June 26

WOD
4rds
2min row for cals
1min rest
2min single KB Clean (1min/arm)
1min rest