06-23-22

WOD: “100 Degrees”
100 Wallballs
100 Double Unders
100 Mountain Climbers (2ct)
100 Knees Above 90
*Break Up Reps Any Way You Want.
35′ Cap

06-22-21

WOD:
2000m Row for Time (for the Board)

Post Row:
4 Attempts at 20RM Close Grip Bench Press

06-21-22

Group Warm Up
200′ Suitcase Carry with 3 Goblet Squats Every 20 Steps

Push Press
10 @ 35/45%
6 @ 55/65%
4 @ 75% x 3 Sets
*Perform 3 Hang Cleans after Every set

10′ AMRAP
2-4-6-8-10-12…..
Hang Power Cleans @75% PP
20 Sit Ups
1 Clean & Jerk

06-20-22

Backsquats
10@35/45%
5@55%

7′ AMRAP
1-2-3-4-5….
Backsquat
100m Run

In 10′
500m Row
400m Run
In Remaining Time, AMRAP:
5 Pullups
15 Air Squats

06-17-22

Deadlifts
10@35/45/55/65%

14′ AMRAP
1-2-3-4-5…..
Deadlifts @ 75%
Burpees Over the Bar
100m Run

06-16-22

6 Rounds:
2′ Max Cal Row
3′ Rest

06-15-22

3 Rounds:
6 Dbl DB Bicep Curl
10 Dbl DB Row
6 Lunge Steps

8′ AMRAP
1 Lap Suitcase Carry
15 KB Swings
6 Weighted Step Overs

For Time:
100 Box Step Ups

06-14-22

Skill:
Hang Snatch

10′ to Get to a Perfect Hang Snatch

WOD: 16′ AMRAP
400m Run
30 Situps
30 Mountain Climbers

06-13-22

Backsquats
10@35%
8@45%
6@55%
4@65%
2@75%
1@85% x 3

Fran
21-15-9
Thrusters 95/65
Pull ups

06-10-22

For Time:
50/40 Cal Assault Bike

20′ AMRAP – Team of 2-3 / You go, I go
15 Wallballs
10 DB Hang Snatch
10 Toes to Bar
5 Burpees (Only for Team of 3)