WOD 07.07.17
2 Rounds 45 seconds of work followed by 15 seconds of rest
Bicycle crunches
Reverse Crunches w/ straight leg extension (don’t touch the ground)
Plank
4 Rounds For Time
400 mt run
8 push Press 50/30
16 Sit ups
WOD 06.07.17
EOMOM for 16 Minutes
Full Snatch + Hang Snatch
As Heavy As Possible
Weight can move up and down across eight sets.
“Jason”
For Time
100 Air Squats
5 Muscle Ups
75 Air Squats
10 Muscle Ups
50 Air Squats
15 Muscle Ups
25 Air Squats
20 Muscle Ups
WOD 05.07.17
Sumo Deadlift
10×3 @ 60% of 3RM
For Time:
40 Wallballs 9/6
20 Sumo DLHP 40/30
30 Wallballs
10 Sumo DLHP
10 Wallballs
5 Sumo DLHP
WOD 4.07.17
Power Clean and Push Jerk
5×5 @ 75%
Drop and Reset Reps
Rest 2 Minutes between sets
For Time
2 Rounds:
10 Burpees
15 Toes to Bar
20 Clean and Jerk 50/40
WOD 3.07.17
Back squat
6×2 @ 80%
120 DU
then
18-15-12
Front Squat 80/50
Chest to Bar
WOD 30.06.17
Bench Press
5×5 @ 80%+ 2RM
AMRAP 20 Minutes
12 Box Jump
10 Alternating Pistols
8 Deadlifts
WOD 29.06.17
12’AMRAP
8 DB SNATCH
10 T2B
Rest 30″
1km/800mt Row
Rest 5′
40/30 cal Air Bike
WOD 28.06.17
Power snatch
7×3 @ 70%
For Time
50 Pull Ups
21 Thrusters 40/30
800 mt Run
WOD 27.06.17
Sumo Deadlift
5×2 As Heavy As Possible
27-21-15-9
Burpee to 12″ Target
Kettlebell Swings
WOD 26.06.17
EOMOM for 20 Minutes
1 Squat Clean and Split Jerk
80%+ 1RM
EMOM for 15 Minutes
50 Double Unders
10 Push Press 50/30
2 Muscle up
Rotate through movements on the minute.