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Friday 7/7/17 WOD 

Strength:

5 x 5 

Deadlifts

Metcon:

4 Rounds

10 Dumbbell Step-ups (35/50 @ 20/24)

12 Hang Cleans (105/155)

14 Kettlebell Swings (45/70)

*12 minute cut-off*

Thursday 7/6/17 WOD 

Metcon:

8 Rounds

40 Double-Unders

12 Overhead Squats (75/115)

10 Chest 2 Bar Pull-ups

*22 minute cut-off*

Wednesday 7/5/17 WOD 

Strength:

6 x 3 

Front Squats

Metcon:

AMRAP X 10 minutes

3 Wall Climbs

6 Power Cleans (110/165)

9 Dumbbell Ground 2 Overhead (35/50)

*At least 4 Rounds to Rx*

Tuesday 7/4/17 WOD 

Happy 4th of July!

Partner WOD 

2 Rounds

80 Cal Row

100 Partner Wallballs Tosses (20/30)

50 Partner Deadlifts (225/315)

30 Synchronized Bar Facing Burpees

*30 minute cut-off. Split Cal row however you want, the partner Wallballs are 8 feet apart thruster motion launching the ball with an arch, partner Deadlifts if you want to Rx and you have a male female pair just load one side with 2 plates and the other with 3 otherwise try them out and scale accordingly, and on the synchroed Burpees you both just have to be on the ground at the same time before you get up for them to count. Have Fun!*

Monday 7/3/17 WOD 

Strength:

4, 4, 4, 3, 3

Push-Press 

Metcon:

8-16-24-16-8

Thrusters

Toes 2 Bar

*12 minute cut-off*

Saturday 7/1/17 WOD 

Metcon:

AMRAP X 20 minutes

6 Squat Snatch (105/155)

12 OAA Dumbbell Snatch (45/70)

42 Double-Unders

*At least 6 Rounds to Rx*

Friday 6/30/17 WOD 

Strength:

EMOTM X 10 minutes

Odd- 30s Hollow Body Hold

Even- 6 Strict/ Weighted Pull-ups

Metcon:

50-40-30-20-10

25-20-15-10-5

Sit-ups 

Deadlifts (135/205)

*12 minute cut-off*

Thursday 6/29/17 WOD 

Metcon:

6 Rounds

400m Run/Row

8 Front Squats (95/135)

12 Push-Press (95/135)

*24 minute cut-off. Row if it’s raining during your class time, meant to be a run though.*

Wednesday 6/28/17 WOD 

Strength:

4 x 8 

Back Squats

Metcon:

4 Rounds 

16 Kettlebell Swings (45/70)

12 Power Cleans (105/155)

8 Front Rack Lunges (105/155)

*14 minute cut-off*

Tuesday 6/27/17 WOD 

Metcon:

AMRAP X 10 minutes

3 Muscle-Ups

6 Burpees 

9 Box Jumps (24/30)

-Rest 4 minutes-

AMRAP X 10 minutes

12 Pull-ups

15 Wallballs (20/30 @ 9/10ft)

18 Air Squats 

*2 Scores, at least 7 Rounds in the first and 5 Rounds in the second*