23 Jul WOD- Tuesday, July 24
Strength: Wendler Push Press Wk 2 % based on 90% of 1RM 70% x 3 80% x 3 90% x Max reps WOD: Every 90 sec-4 sets 3 HPC + 3 PJ Every 90 sec-4 sets 2 HPC +...
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22 Jul WOD- Monday, July 23
Strength: Wendler Back Squat Wk 2 % based on 90% of 1RM 70% x 3 80% x 3 90% x Max reps WOD: 6 rounds for time 12/10 cal row 10 front rack double dumbbell lunges 30 sec...
21 Jul WOD- Sunday, July 22
Strength: OHS E2M 3-3-3-2-2-2 12 min WOD: 18 min AMRAP 7 Power Snatch (115/75) 14 Push-ups 24 Air squats 1 Rope Climb (15ft) *100 m MB carry every 3min (start at 3 min mark) Lv1: 65/45 Lv2: 95/65 Lv3: 115/75 See week program...
20 Jul WOD- Saturday, July 21
8:30 am Lite N Tite A: 90 sec on/90 sec off- 5rds 10 Alternating DB/kb Power Snatch @ 60/45 then, DU for reps (switch off with partner, one works while the other is...
19 Jul WOD- Friday, July 20
Strength A: EMOM 8 Power Snatch 3-3-2-2-1-1-1-1 Start at 65-70% and increase as desired Strength B: Wendler Deadlift Week 1 % based on 90% of 1RM 65% x 5 75% x 5 85% x Max reps WOD: 7 min AMRAP 14 Box jumps...
18 Jul WOD- Thursday, July 19
Wendler Push Press Week 1 % based on 90% of 1RM 65% x 5 75% x 5 85% x Max reps WOD: 1 min On/Off for 8rds (share with partner if necessary) 1 min to complete: 5 Shoulder to...
17 Jul WOD- Wednesday, July 18
Strength A: EMOM 8 Hang Clean 3-3-2-2-1-1-1–1 (Start @ 65-70% and increase from there) Strength B: Wendler Back Squat* Week 1 (10 min) % based on 90% of 1RM 65% x 5 75% x 5 85% x Max Reps *This is...
16 Jul WOD- Tuesday, July 17
WOD: Every 5 min for 7 rounds: 9/7 cal bike/ski/row 6 weighted Pistols 3 Thrusters 1 50ft Handstand Walk / 3 Wall Walks Lv1: 95/65 Lv2: 30/20, 125/85 Lv3: 50/35, 155/105 -Hold kb/db goblet style for weighted...
15 Jul WOD- Monday, July 16
Strength/Skill Pull- up Complex 5x: 5 pull-ups + 4 K2E + 3 C2B +2 T2B + 1 BMU Scale: 5 jump pulll-up+ 4 dead hang knee raises+ 3 jumping C2B+ 2 Knees as...
14 Jul WOD- Sunday, July 15
Warm up: 100 singles, ankle circles, spider lunge then: 5 min max DU with penalty Lv1: no penatly Lv2: 3 Wall balls 20/14 Lv3: 10 Wall Balls 25/20 Strength: 2 Push Press + 1 Push Jerk E2M...