WOD

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July 31, 2018

5 RFT:

5 Deadlifts 125kg/85kg

Burpees

July 30, 2018

Back Squat

3-3-3-3

Thruster

5-3-1

July 29, 2018

AMRAP in 20 min:

10 Box Jumps 24”/20”

20 Wall Balls 20lb/14lb

30 Sit ups

400m Run

July 27, 2018

For Time:

Buy In:

Row 500m

Then:

6 Rounds of:

6 DB Cleans 22.5kg/15kg

5 Burpees

4 OHS 60/42.5kg

3 Bar MU

2 Strict HSPU

1 Rope Climb

July 26, 2018

Warm up to a heavy triple Push Press (taken from floor)

then....

5 rounds For Time:

12 Deadlift 42.5kg/30kg

9 Front Squat 42.5kg/30kg

6 Push Press 42.5kg/30kg

3 Wall Climbs

July 25, 2018

EMOM for 10 min:

Squat Clean

AMRAP in 7 min:

5 Squat Cleans 60kg/42.5kg

10 CTB Pull Ups

July 24, 2018

AMRAP in 12 min:

10 Hang Power Snatch 35kg/25kg

10 Toes to Bar

400m run

July 23, 2018

Weighted Pull Ups

3-3-3

Alt EMOM 20 min:

Min 1: 10 Alt DB Snatch 22.5kg/15kg

Min 2: 10 Box jump overs 24”/20”

Min 3: 10 Overhead DB lunge 22.5kg/15kg

Min 4: 10 Ring Dips

July 22, 2018

Open WOD 17.5

10 RFT:

9 Thrusters 42.5kg / 30kg

35 Double Unders

Finisher:

For Time:

100 Sit Ups

July 20, 2018

AMRAP in 20 min:

In Teams complete:

200m run (regulator)

100 Air Squats

100 box Jumps

100 V Ups

100 Front Squats 35/25

100 Push Press 35/25

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