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Category

WOD

Saturday and Sunday

Sat. July 30. 8-10a: Open gym. 10-11a: Olympic lifting Clean & Jerk – 5 x 1 Clean Pull – 3 x 2 Back Squat –...
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Friday

WOD: 3 person teams: 18 min clock 3, 6 min stations, no rest between stations 1 person works at a time, but can switch out...
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Thursday

WOD: A. Cluster barbell skill work Clean +thrusters- can be pc +thruster B. EMOM x 10 min: 3 clusters (135/185) 6 bar over burpees *scale...
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Wednesday

WOD: A. Basic warmup x 1 round 1. Theraband warmup + theraband pass throughs x 10 each. 2. wrist rocks x 10 reps 3. Scap...
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Tuesday

WOD: A. Snatch skill work B. EMOM x 12 min: Sn. Deadlift + hang snatch (above knee) + OHS Min 1-4: 1-3 reps at light...
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Monday

WOD: For time: (20-25 min time frame) 20 Cal. Row 30 Burpees 40 DB/KB ground-overhead (alt. arms) (35/53) 50 Box jumps (20/24) 40 DB/KB ground-overhead...
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Saturday and Sunday

Sat. July 23. 8-10a: open gym. 10-11a: olympic lifting- clean and jerk with coach Shaun 11-Noon: Team WOD. Sun. July 24. Rest Day!

Friday

WOD: ‘Filthy Fifty’ 50 Box jump, 20/24 50 Jumping pull-ups 50 Kettlebell swings, 26/35 Walking Lunge, 50 steps 50 Knees to elbows 50 Push press,...
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Thursday

WOD: AMRAP 15 min:3 person teams, relay style 400m. Run 30 situps (GHD or straight leg abmat) 20 cal assault bike *partner 1 runs 400m....
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Wednesday

WOD: ‘Fran’ 21-15-9: Thrusters (65/95) Pullups see previous results here