WOD for Tuesday, Jul 21, 2020
21072020 Warmup
5 min AMRAP
– 5 Pushup
– 10 Hollow B Rocks
– 5 V-Up
– 10 Inchworm
21072020 FBB
3 sets of:
– 6 – 4 Tall Kneeling DB Push Press
– 8 Alt DB Lunge Snatch
– 12 DB Pushup
60 sec rest
Post total time
July 2020
WOD for Monday, Jul 20, 2020
20072020 Warmup
3 x3 Position Power Clean + 3 Front Squat + 3 Press
20072020 Skill
Power Clean BBCycling
EMOM 2 min
– 6 PC @40/25
- Rest 2 min
EMOM 6 min
– Ladder 2, 4, … PC @60/40
Post your best result
20072020 Metcon
Team of 2, complete:
18/12/6
Front Squat @50/35 *
15/10/5
Pullup **
Partner in BB Overhead
* Partner in Full Squat
Post total time
WOD for Friday, Jul 17, 2020
17072020 Warmup
Burgener Warmup
17072020 Skill
Power Snatch BBCycling
EMOM 2 min
10/8 HPS @20/15
– Rest 2 min –
EMOM 5 min, ladder
2, 4, 6… HPS @40/25
17072020 FBB
2 Round of:
150 DU
10 Strict Chest to Bar
Rest 3 min
2 Round of:
100 DU
20 Kip Pullup
Rest 3 min
2 Round of:
50 DU
25 Toes to Bar
WOD for Thursday, Jul 16, 2020
16072020 Warmup
EMOM 8 min
Delt Hell Ladder
1+1+1, 2+2+2, 3+3+3 ..
16072020 Skill
HSPU Progression
3 sets of:
2 Wall Climb + 10" Hold
3 sets of:
2 Wall Climb + 2 Pyke Pushup WF
3 sets of:
1 Wall Climb + 6 One Leg Alt Kip HSPU
3 sets of
10/8 WF Kip HSPU
16072020 FBB
4 sets of:
10 – 8 Back Squat @70/50
20 Alt Goblet Cossack Squat @22.5/15
20 Russian Swing @32/24
60 sec rest
WOD for Wednesday, Jul 15, 2020
15072020 Warmup
ARMAP 6min
ladder 5 – 1
– Pushup
– Squat Jump
– 10m Bear Crawl
15072020 Skill
Push Press BBCycling
3 x5 Dip Pause Push Press
3 x5 Top & Dip Pause Push Press
EMOM 8 min
6 Push Press @60/40
15072020 FBB
AMRAP 12min:
Ladder 5, 5, 10, 10, 15, 15…
– OHS @20/15
– WBS