Saturday, July 30, 2016

7-30 WOD
 

For time:

100 KB swings (70#/55#)

EMOM 5 wall ball (30#/20#)

Friday, July 29, 2016

7-29 WOD

 

Rest / Make-up / Mobility

Thursday, July 28, 2016

7-28 WOD
 

Strength

Squat

 

Conditioning

3 Rounds for time:

Row 500m

50 Double unders

Run 800m

Wednesday, July 27, 2016

7-27 WOD

 

Skill / Strength

Back extension

 

Conditioning

EMOM for 15 minutes:

1 Snatch hi-pull + Hang snatch + Overhead squat

Tuesday, July, 26, 2016

7-26 WOD
 

Strength

Squat

 

Conditioning

3 Rounds for time of:

21 Pull ups

15 Handstand push ups

9 Thrusters (135#/95#)

Monday, July 25, 2016

7-25 WOD

 

Rest / Make-up / Mobility

Sunday, July 24, 2016

7-24 WOD
 

Strength

Squat

 

Conditioning

For time:

40 Box jump overs (30″/24″)

20 Atlas stones to shoulder

Saturday, July 23, 2016

7-23 WOD
 

“Hotshots 19”

6 Rounds for time of:

30 Squats

19 Power cleans (135#/95#)

7 Strict pull ups

Run 400m

Friday, July 22, 2016

Sheila
 

Rest / Make-up / Mobility

Thursday, July 21, 2016

7-21 WOD
 

Strength

Squat

 

Conditioning

For time:

Run 200m

20 Bodyweight bench press

Run 200m

15 Bodyweight bench press

Run 200m

10 Bodyweight bench press

Run 200m

5 Bodyweight bench press