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    Tuesday - 07.14.20

    EQUIPMENT WOD

    Back Squat

    15 minutes

    5, 5, 5, 5 (Building)

    Rest as needed

    Then

    15 min AMRAP

    8 Thrusters (95/65)

    8 Burpees over Bar

    8 Toes To Bar

    ——————————

    NO EQUIPMENT WOD

    15 min AMRAP

    8 Jump Squats

    8 Push Ups

    8 Burpees over Something

    8 Toes To Post

    Share:

    Monday - 07.13.20

    EQUIPMENT WOD

    Movement Prep and Review:

    Power Snatch

    Hang Power Clean

    Then

    4 Rounds For Time

    15 Deadlifts 135/95

    20 Doubleunders

    12 Hang Power Clean

    30 Doubleunders

    9 Power Snatch

    40 Doubleunders

    Rest 2 minutes b/w rounds

    ————————————

    NO EQUIPMENT WOD

    4 Rounds For Time

    15 Suitcase Deadlifts ea/s

    40 Jumping Jacks

    12 Bent Over Rows eas/s

    60 Jumping Jacks

    9 Strict Press ea/s

    80 Jumping Jacks

    Rest 1 minutes b/w rounds

    Share:

    Sunday - 07.12.20

    EQUIPMENT WOD

    Strict Pullups

    12 minutes

    8, 8, 8 (Building)

    Rest as needed

    Then

    16 min AMRAP

    5 Bar Muscleups

    12 Burpees

    16 Pistols

    ——————————

    NO EQUIPMENT WOD

    16 min AMRAP

    5 Pull Ups

    12 Burpees

    16 Pistols

    Share:

    Friday - 07.10.20

    EQUIPMENT WOD

    Turkish Get Ups

    12min Clock

    Build to a Heavy 2 Reps

    Rest as needed

    Then

    5 Rounds For Time

    15 Overhead squats (95/63)

    400m run

    NO EQUIPMENT WOD

    5 Rounds For Time

    30sec Handstand Hold

    15sec Hold in the bottom of a squat

    400m run

    Share:

    Thursday - 07.09.20

    EQUIPMENT WOD

    Deadlift

    15 minutes

    Build to a Heavy 5 Reps

    @21X1

    Rest as needed

    Then

    For Time

    14-12-10-8-6-4-2

    Power Clean (155/103)

    Strict Ring Dips

    ——————————

    NO EQUIPMENT WOD

    For Time

    14-12-10-8-6-4-2

    - Jump Squats

    - Push Ups

    50 Jumping Jacks

    Share:

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