Our WODs

PROGRAMMING WEEK OF 07/15/19

Monday 07/15/19
Strength:
1RM BACK SQUAT

WOD:
Competition:
3 Rounds:
1 Min T2B
1 Min Power Snatches (95/65)
1 Min Thrusters
1 Min DU
*Rest 2 Min between rounds

Performance:
3 Rounds:
1 Min T2B
1 Min Power Snatches (75/55)
1 Min Thrusters
1 Min DU
*Rest 2 Min between rounds

Fitness:
3 Rounds:
1 Min T2B
1 Min Power Snatches (75/55)
1 Min Thrusters
1 Min Singles
*Rest 2 Min between rounds

Tuesday 07/16/19
Strength:
14 Min EMOM of:
Odds: 10 Bench Press (155/105)
Evens: 10 Cal Ass Bike

WOD:
Competition + Performance:
For Time:
21-15 9 of:
USA KBS (53/35)
Gob Squats
200m Run

Fitness:
For Time:
21-15 9 of:
USA KBS (35/20)
Gob Squats
200m Run

Wednesday 07/17/19
EWOD

Thursday 07/18/19
Strength:
DEADLIFT
5 x 5 @ 70% + 10lbs

WOD:
Partner WOD:
For Time:
50 Cal Row
400m Farmer’s Carry
30 HRST Push-ups
20 Ring Rows
1 Min Plank
*While one partner works, the other is holding 45/35lb plate overhead. Locked out. Farmer Carry/Planking excluded.

Friday 07/19/19
Strength:
FRONT SQUAT
Work to 90% for a single, then drop for:
2 x 2 @ 90% – 10lbs

WOD:
Competition:
8 Min AMRAP of:
6 Bar MU
12 Power Cleans (115/85)
18 Box Step Ups
Rest 1 Min

*3 Min Max Effort Bar-Facing Burpees

Performance:
8 Min AMRAP of:
6 C2B
12 Power Cleans (95/65)
18 Box Step Ups
Rest 1 Min

*3 Min Max Effort Bar-Facing Burpees

Fitness:
8 Min AMRAP of:
6 Ring Rows/Box Dips
12 Power Cleans (95/65)
18 Box Step Ups
Rest 1 Min

*3 Min Max Effort Bar-Facing Burpees

PROGRAMMING WEEK OF 07/08/19

Monday 07/08/19
Strength:
1RM C+J

WOD:
Competition:
14 Min AMRAP of:
3 Strict HSPU
3 Strict Pull-ups
200m Run
6
6
200m Run
9
9
200m Run
etc

Performance:
14 Min AMRAP of:
3 HSPU
3 Pull-ups
200m Run
6
6
200m Run
9
9
200m Run
etc

Fitness:
14 Min AMRAP of:
3 Push Press (95/65)
3 Ring Rows
200m Run
6
6
200m Run
9
9
200m Run
etc

Tuesday 07/09/19
Strength:
12 Min EMOM of:
Odds: 8 Bench Press (155/105)
Evens: 15 Cal Ass Bike

WOD:
Competition:
21-15-9 of:
Sumo DL High Pulls (95/65)
Bar-Facing Burpees

Finisher:
5 Min AMRAP of:
10 Plank Up/Downs
20 Alternating Forward Step Lunges

Performance:
21-15-9 of:
Sumo DL High Pulls (75/55)
Bar-Facing Burpees

Finisher:
5 Min AMRAP of:
10 Plank Up/Downs
20 Alternating Forward Step Lunges

Fitness:
21-15-9 of:
Sumo DL High Pulls (45/35)
Bar-Facing Burpees

Finisher:
5 Min AMRAP of:
10 Plank Up/Downs
20 Alternating Forward Step Lunges

Wednesday 07/10/19
EWOD

Thursday 07/11/19
Strength:
DEADLIFT
5 x 5 @ 70%

WOD:
Competition:
2 RFT of:
15 Double DB Snatches (50s/35s)
10 T2B
15 Double DB Power Cleans (50/35)
10 T2B
100ft Handstand Walk

Performance:
2 RFT of:
15 Double DB Snatches (35s/20s)
10 Hanging Knee Raises
15 Double DB Power Cleans (35/20)
10 Hanging Knee Raises
7 Wall Walks

Fitness:
2 RFT of:
15 Double DB Snatches (35s/20s)
10 Hanging Knee Raises
15 Double DB Power Cleans (35/20)
10 Hanging Knee Raises
5 Wall Walks
*Can Scale down weight if needed

Friday 07/12/19
Strength:
FRONT SQUAT
Work to 90% for a single, then drop for:
2 x 2 @ 90% – 20lbs

WOD:
Competition & Performance:
3 Rounds
2:30 AMRAP
12 DU
6 USA KBS (53/35)
Rest 30 Seconds
Row 2:30
Rest 30 Seconds

Fitness:
3 Rounds
2:30 AMRAP
22 Singles
6 USA KBS (35/25)
Rest 30 Seconds
Row 2:30
Rest 30 Seconds