WOD for 7/31

WOD: A. 5 Rounds for Time: – 100m Sprint – 10 Pullups – 100m Sprint – 10 Burpees B. For Time: 2 Rounds – 30 Pull-Ups – 50 Situps – 30 OHS (75/55) – 75 Double Unders


WOD for 7/30

Strength/Skill: EMOM for 10 Minutes: – 2 Power Cleans (70% 1RM Clean & Jerk) – 2 Front Squat – 1 Jerk – 2 Back Squat WOD: A. For Time: – 30 Thrusters (75/55) – 3 Rope Climbs – 20 Thrusters – 2 Rope Climbs – 10 Thrusters – 1 Rope Climb B. 21-15-9 For Time: … Continue reading “WOD for 7/30”


WOD for 7/29

Strength/Skill: EMOM for 8 Minutes: – 18 ft. Handstand Walk WOD: A. “MAnnie” – For Time: 50-40-30-20-10 – Kettlebell Swings (53/35) – Double Unders B. For Time: – 400m Waiter Walk w/ KB


WOD for 7/28

Strength/Skill: EMOM for 15 minutes: – 2 Clean & Jerk * First 5 minutes at 65% of 1RM * Next 5 at 70% of 1RM * Last 5 at 75% of 1RM WOD: A. For Time: – 30 Power Clean (185/135) B. For Time: – 30 Stone to Shoulder (115/70)


7/25

A. For Time: – 15 Press (95/65) – 15 Bar Facing Burpees – 15 Push Press (135/95) – 10 Bar Facing Burpees – 15 Push Jerk (165/115) – 5 Bar Facing Burpees B. For Time: – 70 Burpees – 60 Abmat Situps – 50 Kb Swings (53/35) – 40 Pull-ups – 30 HSPU C. 5 … Continue reading “7/25”


WOD for 7/24

Strength/Skill: For Time: – Row 500m – 40 Air Squats – 30 Abmat Situps – 20 Pushups – 10 Pullups WOD: A. 10 Minutes to Establish 1 RM Push Press B. Randy: 75 Snatches (75#) for time


WOD for 7/23

A. AMRAP 6 Mins: – 10 Walking Lunges – 10 HR Pushups B. AMRAP 10 Mins: – 6 Wipers (135/95) – 6 KB Snatch (53/35) – 6 KB Push Press (53/35) – 6 Power Snatch (135/95) C. 3 Rounds for Time: – 12 Front Squats (135/95) – 12 Burpee Pullups


WOD for 7/20

Strength/Skill: – 5×3 Push Press WOD: 5 Rounds: – 1 Min ME Row for Cal – 1 Min ME Clean & Jerk (115/75) – 1 Min ME Double Unders **1 Min Rest Between Each Movement


WOD for 7/19

**Reminder that registration for The Ocho opens today at 9am. Strength/Skill: – 10 Rounds – 30 Sec HS Hold – 30 Sec Squat Hold WOD: 5 Rounds for Time: – 21 Thrusters (75/55) – 21 Double/Single Unders Cool Down: – 4 x1 Min Samson Stretch Hold (alternate legs)


WOD for 7/18

Strength/Skill: – 15 min to find 3 rep max hang clean WOD: Heathers Wedding WOD – For Time: – Buy in: 600m run 3 rounds for time: – 7 Goblet Squats (53/35) – 17 deadlifts (135/95) – 7 Pull up – 17 Box jumps (24/20) Cash out: 600m Run

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