07-29-20

Deadlifts
8@45%
5@55/65/75/85%

WOD: 4MOM x 4 Rounds
20/16 Cal Row
10 Single DB OH Walking Lunges 50/30
5 Strict CTB Pullups

07-28-20

Power Cleans
5@45/55/65%
3@75%
1@85/90%

In 10′:
4 Rounds:
10 Russian KB Swings
15 Abmat Situps
Remainer of time: Find 1 RM Clean

For Time:
1-2-3-4-5
Squat Cleans 155/105
Bar Over Burpees

07-27-20

Backsquats
8@40/45/50/55/60/65%
5/arm DB Row after each set

12′ AMRAP:
8 Single DB Hang Clean Thruster (4 per arm)
8 TTB
200m Run

07-24-20

8 Rounds
5 CG Bench
5 DB Curls/arm
5 Devil Press
10 Weighted Sit ups

07-23-20

Power Cleans
5 @ 35/45/55/65/75%

WOD: Helen
3 Rounds for Time
400m Run
21 KB Swings 53/35
12 Pullups

07-22-20

Deadlifts:
8@35%
5@45%
3@55%

3 Min AMRAP ladder:
1-2-3-4-5-6….
Deadlifts @ 65%
5 T Push ups

WOD: 5MOM Alternating x 2 Rounds
1. 40 Abmat Sit ups
10 Kb Side Bends (Per side)
10 SDHP

2. 500m Row

07-21-20

Strength: Push Press
8@35%
5@45/55%
3@65/75%
*2 Tempo Back Squats with each weight

WOD: 16′ AMRAP – Team of 2
40 DU
20 Wallballs
10 DB CnJ 50/30

07-21-20

Strength: Front Squats
8@35%
5@45%
4 Sets of 10@50%

WOD: 15′ AMRAP Ladder
2-4-6-8-10-12-14…..
Power Cleans 155/105
Bar Over Burpees
2 Ring or Bar MU or 5 Pullups

07-20-20

Strength: Front Squats
8@35%
5@45%
4 Sets of 10@50%

WOD: 15′ AMRAP Ladder
2-4-6-8-10-12……
Power Cleans 155/105
Bar Over Burpees
*2 Ring or Bar MU OR 5 Pullups After Each Set.

07-17-20

WOD 1.
21-15-9
CG Bench Press 135/85
DB Thrusters 50/30
400m Run

WOD 2.
10 Strict Press 50/30
5 Burpees