Previous workouts

  • Friday, July 20

    WOD 1:
    Deadlift
    Box Jump
    Run 400
    21 - 18 - 15 - 12 - 9 - 6

    WOD 2:
    Pull Up / T2B
    Complete 1 rep of each = 1
    Max in 7 minutes

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  • Wednesday, July 18

    WOD
    50 Roll to Stand Buy-In...
    2 Three-position Cleans + 20 Pike Push Up*
    2 Three-Position Cleans + 20 Ball Slam
    2 Three-Position Cleans + 20 SA DB PP (R)
    2 Three-Position Cleans + 20 SA DB PP(L)
    2 Three-Position Cleans + 20 Wall Ball
    100 Sit Up Buy-Out

    *= Modify as needed. Try HSPU or perform standard Push Ups with excellence.

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  • Monday, July 16

    SKILL Work FIRST! Posted at the gym

    WOD:
    200M Farmer Carry
    30 Pull Ups
    30 Push UPs
    30 V-Ups
    30 Box Jump
    200M Farmer Carry
    30 KB High Pull
    30 KB Swing
    30 KB RDL
    30 KB Tactical Lunge (L/R=1)
    200M Farmer Carry

    WOD 2: Plank :60 Front - :60 Left Side - :60 Right Side - Repeat TWICE and rest between two sets if necessary. TRY NOT to break between positions.
    YOU CAN DO THIS!

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  • Friday, July 13

    WOD 1:
    5 Minute EMOM
    5 DL at 50% 1RM + 5 Air Squats + 5 Push Ups
    4 Minute EMOM
    4 DL at 60% + 4 Air Squats + 4 Push Ups
    3 Minute EMOM
    3 DL at 70% + 3 Air Squats + 3 Push Ups
    2 Minute EMOM
    2 DL at 85% + 2 Air Squats + 2 Push Ups

    WOD 2:
    DBU Total (based on individual level)
    Each miss = 8 DB Snatch (R/L=1)

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