July 2019

WOD for Tuesday, Jul 02, 2019

Snatch + Hang Snatch 5 x2

A1) Snatch + Hang Snatch (any style) 5 x2
A2) 3 Box Jump

02072019 Muscle

4 sets with a partner of:
– 10 2x Russian Swing @16/12
– 10 Crossbody Walking Lunges @16/12
– 20 L-sit Flutter Kicks
– 10 Crossbody Walking Lunges @16/12

Post time & comment with load

02072019

For time Complete:
Buy-in: 1k Run
then:
– 60 Alt Pistols
– 20+20 Hard Style KB Snatch
– 20 OHS @40/25
– 20+20 Hard Style KB Snatch
– 60 Alt Pistols

Post total time

WOD for Monday, Jul 01, 2019

01072019 Skills

EMOM 8min
ODD: 1-2… Strict HSPU
EVEN: 1-2… Strict Pullup

Post total reps

01072019 Muscle

4 sets (Not For Time) of
– 8 Dip
– 8 Renegade Row @22,5/15
1 min Rest

Post time, but don't push for it

Fractured Jackie

2 Round of:
– 500m Row
– 25 Thruster @20/15
– 15 Pullup

Post total time

June 2019

WOD for Friday, Jun 28, 2019

28062019 Met

  • 1 Mile Run
    3 min rest
  • 1k Row
    3 min rest
  • 800m Run

Post total time

"Jenkins"

"Jenkins"

AMRAP (with a Partner) in 40 minutes
– 50 Burpees
– 400 meter Run
– 50 Kettlebell Swings (24/16 kg)
– 400 meter Run
– 50 Pull-Ups
– 400 meter Run
– 50 Push-Ups
– 400 meter Run

  • Split work between partners as needed. Run together.
  • Post total time

WOD for Thursday, Jun 27, 2019

Back Squat 8-7-6-5

A1) Back Squat 8-7-6-5
A2) 10 jumping air squat

27062019 Muscle

Complete 3 round with a partner:
– 8m DB OH Walking Lunge Rx
– 6 DB OHS Rx
– 8m DB OH Walking Lunge Lx
– 6 DB OHS Lx

Post load

27062019

For time:
– 20 Burpee Pullup / Burpess Jumping Pullup
– 10 Power Snatch @40/30
– 16 Burpee Pullup / Burpess Jumping Pullup
– 8 Power Snatch @40/30
– 12 Burpee Pullup / Burpess Jumping Pullup
– 6 Power Snatch @40/30
– 8 Burpee Pullup / Burpess Jumping Pullup
– 4 Power Snatch @40/30
– 4 Burpee Pullup / Burpess Jumping Pullup
– 2 Power Snatch @40/30

Post total time

WOD for Wednesday, Jun 26, 2019

26062019 Speed Strength

EMOM 5min
– Ladder 3-6-9 etc… Push Jerk

Post total reps

26062019 Skill

5 set of:
– 5 C2B Pullup
1 min Rest

Charging Horses

in a 45' time frame complete:

Rx
50 Round for time:
1 HSPU
2 HR Burpees
3 American Swing @32/24

Scaled
50 Rft:
1 Push Press @50/35
2 Burpees
3 American Swing @24/16

Newbie
30 Rft:
1 HR Pushup
2 Down & Up
3 American Swing @16/12

WOD for Tuesday, Jun 25, 2019

Deadlift 6-5-4-3

A1) Deadlift 6-5-4-3
A2) 10 Russian Swing heavy

25062019 Muscle

3 sets of:
8 BB Goodmorning
6 2x DB Squat
200m (Recovery) Run

Post Good Morning load

25062019

5 Round for time of:
– 20 Alt DB Squat Snatch @22,5/15
– 20 DU

Post total time

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