WOD 7/15/20

Workout

STRENGTH
6-4-2-6-4-2
Front Squat

(Score is Weight)

WORKOUT
3 SETS FOR MAX REPS
1:00 – Kipping Pull-ups
1:00 – Wall Balls (20/14)|(14/10)
1:00 – Supinated Bent Over Rows (95/65)|(75/55)
1:00 – Front Squats

(Score is Tabata style – your lowest score from any individual round is your score)

WOD 7/9/20

STRENGTH
2-2-2-2-2
Back Squat*

Start Moderate-Heavy and Build to Heavy 2-Rep

(Score is Weight)

WORKOUT
FOR TIME
6-9-12-15
Thrusters (95/65)|
15-12-9-6
Box Jumps (24/20)|(Rx+ 30/24)

(Score is Time)

COOL DOWN
FOR RECOVERY
3:00 Walk w/ Nasal Breathing Only

(No Measure)

WOD 7/8/20

Workout

WARM-UP
AMRAP x 5 MINUTES
8 Cal Row (EZ Pace)
10 Scap Push-Ups
5 Inch Worms + Push-Up
10 Bootstrappers

STRENGTH

FOR QUALITY
Accumulate 30-50 Perfect Strict Pull-Ups or Banded Pull-Ups (1111)*

*Depending on skill level, choose a number that is challenging but you can complete in no more than 7 sets

WORKOUT
“DEATH ROW”

EMOM x 20 MINUTES
MIN 1 – 20/15 Cal Row
MIN 2 – 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

(No Measure)

WOD 7/7/20

STRENGTH

EMOM x 10 MINUTES

MIN 1- 8-10 DB Arnold Press
MIN 2- 10-12 Bent Over Row

*Loading should be moderate-heavy or heavy.

(Score is Weight)

WORKOUT
6 ROUNDS FOR TIME
15 Air Squats
10 DB Split Jerk (50/35)|(35/20)
40 Double Unders

-12:00 Hard Cap-

(Score is Time)

WOD 7/6/20

WARM-UP
w/ Empty Barbell…
2-3 QUALITY SETS
7 Strict Press (press and hold at top)
7 Good Mornings
7 Bent Over Rows
7 Hang Power Snatch

STRENGTH
EMOM 6
3 Power Snatch, Climbing
*Not touch and go

WORKOUT
AMRAP x 11 MINUTES
11 Burpee Pull-ups
11 Deadlifts (Rx 185/135) (Rx+275/195)
33 Sit-Ups

(Score is Rounds + Reps)

WOD 7/3/20

WARM-UP
AMRAP x 5 MINUTES
5 Cal Bike/Row
5 Push Up to Pike
8 Slow Scap Pull Ups
8 Slow DB Deadlifts

EXTENDED WARM UP
EMOM x 10 MINUTES
Min 1 – :50 Bike/Row @ Moderate Pace
Min 2 – :30 Hollow Hold

(No Measure)

WORKOUT
4 ROUNDS FOR TIME
20 Alt. Single DB Up-Downs (50/35)|(35/20)
25 Pull-Ups

(Score is Time)

COOL DOWN
FOR RECOVERY
5:00 EZ Pace Bike

WOD 7/1/20

STRENGTH
ON A 12:00 RUNNING CLOCK…
Establish a Heavy Set of the Complex

2 Power Clean
+
2 Hang Power Clean

(Score is Weight)

WORKOUT
FOR TIME
800m Run

Immediately Into…

5 ROUNDS
12 Toes to Bar
6 Power Clean (135/95)|(95/65)
6 Hang Power Clean

(Score is Time)

OPTIONAL FINISHER
TABATA
8 SETS (:20 on/:10 off)
Tuck Ups

(No Measure)

WOD 6/30/20

SKILL
EMOM x 12 MINUTES
MIN 1 – :50 Double or Triple Under Practice or Reps
MIN 2 – :50 Strict Muscle-Up or Pull-Up Practice or Reps

(No Measure)

WORKOUT
EVERY 3:00 FOR 5 SETS
15 Burpees
30 Air Squats
50 Double Unders

(Score is Total Time)

COOL DOWN
FOR RECOVERY
Accumulate 5:00 in the bottom of an Inactive Squat

(No Measure)