July 2020
WOD for Friday, Jul 03, 2020
03072020 Warmup
EMOM 9'
– 1min Rope Jump
– 10 Scapular Pushup + 5 Pushup
– 10 Scapular Pullup + 3 Strict Pullup
03072020 FBB
In a 12 Time Frame perform:
– Push Press 3 x5
– 8 – 6 Strict Pullup
90" sec rest
03072020 Metcon
For time complete:
24 – 18 – 12 – 6 HSPU
5 – 10 – 15 – 20 Cal Row
Post total time
WOD for Thursday, Jul 02, 2020
02072020 Warmup
3 sets of
– 10 DB Cyclist Squat
– 12 KB Deadlift
– 8 KB Russian Swing
– 4 KB American Swing
60 sec rest
02072020 FBB
In a 12 Time Frame perform:
– Front Squat 3 x5
30sec rest
– 16 – 12 DB Romanian DL
60 sec rest
02072020 Metcon
4 Round of:
– 5 Hang Power Snatch @50/35
– 10 Squat Jump
2 min Rest
4 Round of:
– 3 Power Snatch @60/45
– 20 Goblet Curtsy squat @24/16
Post total time including rest
June 2020
WOD for Tuesday, Jun 30, 2020
30062020 Warmup
3 sets of
– 10 Elastic Band Pass Through
– 5 Pushup
– 5 BB Press
60 sec rest
30062020 FBB
In a 12 Time Frame perform:
– Incline Bench Press 5 x5
– 30 sec rest
– 16 – 12 DB Curl
– 60 sec rest
30062020 Metcon
7 Round of:
– 7 Kip Pullup
– 14 Situp
– 21 DU
Post total time
WOD for Monday, Jun 29, 2020
29062020 Warmup
3 sets of
– 10 PVC OHS
– 12 – 8 – 4 Russian Swing
– 9 – 6 – 3 Pushup
60 sec rest
29062020 FBB
In a 12 Time Frame perform:
– Hang Power Clean 3 x5
– Goblet Squat 10 reps
90 – 60 sec rest
29062020 Metcon
AMRAP 9min
– 10 Back Squat @60/40
– 10 Side Bar Burpees
– 10 Push Press
WOD for Friday, Jun 19, 2020
19062020 Warmup
3 Sets of:
– 10+10 Split Squat
– 5 Jefferson Curl
– 5+5 Knee Banded Squat
– 60 sec rest
19062020 FBB
In a 12 Time Frame perform:
– Front Squat 7 – 5 – 5 – 3 reps
60 sec rest
– 8 – 6 reps (arm) Chainsaw DB Row
60 sec rest
19062020 Metcon
3 Sets Every 4min:
– 10 DB Bench Press
– 15 Bench Dip
– 20 DB Romanian DL
Post total time