Thursday WOD 7/20/17
Warm Up: Tabata: Burpees Hollow Rocks Air Squats Kip Swings Skill Work: Technique Thursday Take 15 min to work on Toes to Bar. If you have T2B, try strict T2B. WOD: 14 min AMRAP: 20 KB Swings (53/35) 80 ft …
Month: July 2017
Wednesday WOD 7/19/17
Warm Up: Tabata: Mountain Climbers Jumping Squats Plank Hold Dumbbell Press Strength: Aint Nothin’ like a Thruster Party 12 min EMOM: 0:00-3:00: 4 reps @75%1RM 3:00-6:00: 3 reps @80%1RM 6:00-9:00: 2 reps @85%1RM 9:00-12:00: 1 rep @90%1RM *take from rack …
Tuesday WOD 7/18/17
Warm Up: Tabata: Feet to Hands Atomic Sit Ups Jumping Lunges Single Leg Deadlifts WOD: 16 min EMOM: Odd: 5 Deadlifts (225/155) Even: 12 Burpees *You should have at least 45 seconds of rest each minute. Weight for Deadlifts should …
Monday WOD 7/17/17
Warm Up: 2 Rounds: 40ft Frankenstein Walk 10 Banded Side Step (each direction) 10 KB High Pull 10 Scorpions Strength: Snatch 2-2-2-2-2 WOD: 3 Rounds For Time: 200m Run 15 Box Jumps (24/20) 10 Power Snatch (135/95)
Saturday WOD 7/15/17
Warm Up: Tabata: Feet to Hands KB Swings Hollow Rocks Broad Jumps WOD: Partner WOD For Time: 400m Med Ball Carry (20/14) 100 Double Unders (2:1 singles) 50 Power Cleans (135/95) 50 Shoulder to Overhead 50 Front Squats 50 Med …
Friday WOD 7/14/17
Warm Up: 2 Rounds: 40ft Crab Walk 10 Banded Pass Thrus 10 Single Arm DB Lunges 10 BTN Strict Press Strength: OH Squat 5-3-3-3-1-1-1 WOD: Row’d Roylaty Plus WOD 2 10 min AMRAP: 250m Row 10 Toes to Bar
Thursday WOD 7/13/17
Warm Up: Tabata: Mountain Climbers Goblet Squats Atomic Sit Ups Handstand Hold Skill Work: Technique Thursday Take 15 min to work on Handstand Walk and Handstand Push Ups. Everyone can get better at these so PRACTICE 🙂 WOD: 12 min …
Wednesday WOD 7/12/17
Warm Up: 2 Rounds: 10 Inchworm Push Ups 10 Single Leg V-Ups (each leg) 10 Bottoms Up KB Press 10 Kip Swings Strength: Strict Press 5-3-3-3-1-1-1 WOD: For Time: 12-9-6-3 reps of: Chest to Bar Pull Ups Power Cleans (155/105)
Tuesday WOD 7/11/17
On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack. Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a …
Monday WOD 7/10/17
Warm Up: Tabata: Feet to Hands Drop Squats Hollow Rocks Jerk Balance Strength: Clean & Jerk 2-2-2-2-2 WOD: 7 min AMRAP: 14 Wall Balls (20/14) 14 KB Swings (53/35)