Jul 18, 2018

7-19-18 WOD

2RFT 100 DU 15 MU *CAP 15 min L1 12min AMRAP 40 Singles 8 Jumping Pull Ups 8 Banded Triceps Pull Downs Challenge: 2min for MAX REPS 1min Plank into max sit ups

Jul 17, 2018

7-18-18 WOD

"NICK"
12 rounds for time of:

Jul 16, 2018

7-17-18 WOD

Teams of 2

For Time
16 Rounds
Run 200m
10 burpees over planked partner
*one partner completes of full Round, then switch

L1
10 Rounds
These should be all out
200/150m Row
7 Fast Burpees
Rest no more than 2 min


*Todays work is about fast effort, with short rests
between to maintain intensity. Scale back distance/
movements/reps to maintain a faster pace!

Jul 15, 2018

7-16-18 WOD

L2
5min AMRAP
FRAN
21-15-9
Thruster 95/65
Pull up

*First AMRAP - Set up to complete close to or 1 set +
REST 5 MIN

5min AMRAP
9-7-5
Thruster 135/95
c2B

L1
12 min AMRAP
21-15-9
Thruster or Front Squat
Pull Ups (jumping OK)
Complete 30 Sit Ups between sets


Challenge: TEMPO Front Squat 7x 2 Hold Bottom position for 3 seconds.

Jul 14, 2018

SAT WOD

L2
“Strict Lynne”
5 Rounds:
Max Bodyweight Bench Press (if you don't have access to bench, do floor presses)
Max Strict Pull-ups
Rest 3 minutes between rounds.

L1
4 Rounds
Max Bench press at appropriate weight
Max Chin over bar hold (thats the top of the pull ups)
Rest about 3 minutes between rounds.
*Optional Accessories
3 Sets
50 foot Walk w/ one arm DB overhead, and one arm farmer carry KB. Switch arms and repeat.

30 Seconds Side Plank Each Side