WOD

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August 13, 2020

7 rounds:

200m Run

1 x Bergeron Beep Test

7 Thrusters 35/25kg

7 Pull Ups

7 Burpees

August 13, 2020

Set a clock for 12 min:

1 min Squat Cleans 60/42.5kg

1 min Push Jerks 60/42.5kg

2 min Squat Cleans 60/42.5kg

2 min Push Jerks 60/42.5kg

3 min Squat Cleans 60/42.5kg

3 min Push Jerks 60/42.5kg

August 11, 2020

Power Snatch

3-2-2-1-1-1

3 Rounds for time:

9 Power Snatch 50/35kg

6 HSPU

3 Ring Muscle Ups

August 10, 2020

Deadlift 

3-3-3-3-3

5 rounds for time:

5 Push Press 50/35kg

10 Deadlift 50/35kg

10 Alternating Pistols

August 9, 2020

5 x 3 min rounds:

Run 200m

100 Double Unders

Max Bar Muscle Ups

*each round the DU decrease by 20 reps

R1 100

R2 80

R3 60

R4 40

R5 20

August 7, 2020

Partner Kelly

5 x:

Run 400m (both run)

30 Box Jumps 24/20” (share reps however you like)

30 Wall Balls 20/14lb (share reps however you like)

August 6, 2020

Bench

3-3-3-3

4x:

1 min burpees

1 min sit ups

Rest 1 min

August 5, 2020

In 5 min window:

Run 400m

1 x Round of Cindy

5 pull ups

10 push ups

15 air squats

Max Power Cleans 50/35kg

Rest 2 min

In 5 min window:

Run 200m

2 x Rounds of Cindy

5 pull ups

10 push ups

15 air squats

Max Power Cleans 60/42.5kg

Rest 2 min

In 5 min window:

Run 100m

3 x Round of Cindy

5 pu...

August 4, 2020

Alternating Front Rack Lunge

14-14-14

AMRAP in 10 min:

8 DB Thrusters 22.5/15kg *

10 Toes to Bar

12 DB Walking Lunge 22.5/15kg *

*2 dumbbells

August 3, 2020

Press

3-2-2-1

Push Press

3-2-2-1

Push Jerk

2-2-1-1

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