July 2020

WOD for Wednesday, Jul 01, 2020

01072020

5 Round for time:
– 1k Run
– 30 DB Squat
– 10 Alt DB Squat Snatch @22,5/15

Post total time

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

WOD for Thursday, Jun 18, 2020

18062020 Warmup

3 sets of:
4+4+4 Wider Stance Pushup
30 sec Plank
10 EB Seated Row
60 sec rest

18062020 FBB

In a 12 Time Frame perform:
– Bench Press 5 – 5 – 5 – 3 reps
30 sec rest
– 6 + 6 (arm) reps Renegade Row
60 sec rest

18062020 Metcon

3 Round of:
– 5 Hang Power Snatch
– 10 OHS
– 20 Back Squat
– 30 Jumping Squat
Rest 60 sec

BB @40/25 | @30/15 | @20/15 (3, 6, 12, 18 reps)

Cap time 12min

WOD for Wednesday, Jun 17, 2020

17062020 FBB1

10 min AMRAP
10 BB Curl
10 EB Tricep Push Down
10 BB Press
10 Squat Jump

Light & Easy load

17062020 Metcon

EMOM 25min
Alternate Through:
1 – 12 DB Alt Snatch
2 – 40" WBS
3 – 40" DU
4 – 40" Kip K2E
5 – Rest

Post total reps

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