WOD 22.07.17
EMOM 10:
1 Snatch Ascending.
EMOM 10:
3-5 Strict Handstand PushUps
*deficit if needed
EMOM 10:
3-5 Strict ChinUps/Ring PullUps
*weighted if needed
WOD 21.07.16
30 Ground 2 Overhead 40/30
1 km Run
50 Toes 2 bar
1 Km Run
100 Burpees
WOD 20.07.16
Power Clean + Hang Squat Clean
10 Minutes to Establish a Max
With a 20 minute Cap Complete:
50 Double Unders
20 Front Squat 30/20
50 Double Unders
20 ft Handstand Walk [Scale to 20 sec Handstand Hold]
50 Double Unders
20 Front Rack Reverse Lunges 30/20
50 Double Unders
200m Run
50 Double Unders
20 Dumbbell Snatches
50 Double Unders
WOD 19.07.16
Strict Press
5-5-3-3-1-1
21-15-9
Sumo Deadlift High Pull (30/20)
Box Jump Over
WOD 18.07.16
Back Squat
5-5-5-5-5
For time:
12-10-8-6-4-2
Push Press 40/30
Sit-Up
Pull-Ups
KB Swing 24/16
Air Squats
WOD 15.07.16
Hang Squat Clean
2-2-2-2-2
24 min Emom
1 Min: 12-15 Burpees
1 Min: 10-12 Box jumps
1 Min: 3 Push press, Ascending
1 Min: Rest
WOD 14.07.16
5 rounds:
ME Ring push-ups
ME Hanging L-sit
Rest as needed between rounds
AMRAP 7:
3, 6, 9, 12…
Wall balls
Toes to bar
WOD 13.07.16
Take 20min to work on the following:
HSPU
Wall Walks
Wall Handstand Holds
Deficit Push-Ups
3 rounds for time:
40 Air squats
30 Pull-ups
20 Power clean 40/30
WOD 12.07.16
Front Squat
6×3, Ascending
30-20-10
Thrusters 35/25
KB swings 24/16
Sit-ups
WOD 11.07.16
Deadlift
3×5, Ascending
“Amanda”
9-7-5
Muscle ups
Squat snatch
Cash Out
Pick One:
Accumulate 30 Strict Chin Up[ [Ring Row] or 30 Dips [Push Ups]
