July 2020

WOD for Thursday, Jul 09, 2020

09072020 WarmUp

AMRAP 8min'
Ladder (easy pace) 2, 4, 6, 8…
– Broad jump back and forth
– Banded Russian Swing
– Side Plank Rotation rx + lx

09072020 FBB

In a 12 Time Frame perform:
– Push Press 5 x2, 3 x2, 1
– 8 – 6 Jumping Rope Pullup
90" sec rest

09072020 Metcon

For time complete:
– 100 Air Squat
– 60 Pushup
– 100 Situp
– 60 DB Alt Power Jerk
– 100 DU

WOD for Wednesday, Jul 08, 2020

08072020

For time:
50, 40, 30, 20, 10
– DU
– Thruster @20/15
– Burpees

WOD for Tuesday, Jul 07, 2020

07072020 WarmUp

3 sets of
10m Walking Lunges
10m Inchworm

07072020 FBB

In a 12 Time Frame perform:

Front Squat* 5 x2, 3 x3
30sec rest
12 – 9 Banded Deadlift*

*same load
60 sec rest

07072020 Metcon

AMRAP 9min:
3 Hang Power Clean @80/50
10 HSP

WOD for Monday, Jul 06, 2020

06072020 Warmup

4 sets of Banded Delt Hell
5+5+5 reps of
– Snatch Grip Straigh Arm Front Raise
– Snatch Grip Behind the neck press
– Pull Apart
60 sec rest

06072020 FBB

In a 12 Time Frame perform:
ALT DB Incline Bench Press 10 x5
12 – 8 DB OH Tricep Extension
90 sec rest

06072020 Metcon

5 Round of:
– 4 Toes to Bar*
– 8 Pullup
– 12 Alt KB Snatch
– 6 + 6m KB OH Walking Lunges

Post total time

  • your best T2B ever!

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

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