July 3, 2019 WOD
3 rounds for time: 1 mile run Rest 5 minutes
July 2, 2019 WOD
On a continuously running clock, 2 minutes of each for max reps of: Burpees Reverse burpees Double-unders Row (for calories) Squat 30/24-in. box jumps
July 1, 2019 WOD
Olympic total Find 1RM Snatch Find 1RM Clean & Jerk
June 29, 2019 Hero WOD & Strength
“Hotshots 19” Six rounds for time of: 30 Squats 135 pound Power clean, 19 reps 7 Strict Pull-ups Run 400 meters Strength: Deficit deadlift: 2×2@80% Deadlift: 1 set at 85%. AMRAP, but keep 1 rep left in the tank. Accessory Read More …
June 28, 2019 WOD
Hang Snatch 3-3-3-1-1-1-1
June 27, 2019 WOD & Strength
Athlete skill/Make-up day Strength: Bench Press (pause last rep): 2×4@80%, 2×3@85%, 2×2@90% Accessory work: Floor press 3×10@70% Superset w/ 10 DB fly’s 30+ banded bicep curls
June 26, 2019 WOD
5 rounds for time of: 50 double unders 25′ single DB OH walking lunge, right arm 5 burpee bar muscle-ups 25′ Single DB OH walking lunge, left arm ♀ 35 lb. ♂ 50 lb.
June 25, 2019 WOD
2 rounds for time of: 800-m run 15 power snatches ♀ 95 lb. ♂ 135 lb.
June 24, 2019 WOD
Complete as many rounds as possible in 20 minutes of: 5 strict L pull-ups 10 ring dips 15 single-leg squats Compare to May 20, 2019
June 22, 2019 Hero WOD & Strength
Pat Wearing a 20-lb. vest, 6 rounds for time: 25 pull-ups 50-ft. front-rack lunge, 75 lb. 25 push-ups 50-ft. front-rack lunge, 75 lb. *Note* due to available space, athletes lunged 50′, then the Athletes performed that number of reps of Read More …