7.16.2019

WOD 2000 Meter Row Rest 5 Minutes 5 Minute AMRAP5 Ring Dips5 Burpees 2 Scores Spartan WOD1 Mile RunThen:7 Minute AMRAP10 Burpees10 Sit-ups800 Meter RunThen:5 Minute AMRAP10 Lunges10 Double KB DeadliftsThen:1 Mile Run

7.15.2019

SWODBuild to a heavy 3-rep Thruster WODAMRAP 14: 15 Thrusters (95/65) 30 Double Unders 15 Chest to Bar Pull-ups 30 Double Unders

7.12.2019

Partner WOD 2 Rounds 3 Minutes on 1 Minute rest and transition Station 1: 2 Minutes AMRAP D-balls over the shoulder 70/50 1 Minute AMRAP Double Unders Station 2: 2 Minutes AMRAP Synchro Bar Facing Burpees 1 Minute AMRAP Double Unders Station 3: 2 Minutes AMRAP Synchro...

7.11.2019

SWODPush PressBuild to a heavy set of 5 WOD5 Rounds: 21 Deadlifts 12 Push Presses Barbell: (115/85) Spartan WOD3 RoundsKB Farmer Carry around building 53/3530 Double KB DeadliftsMed Ball Carry around building20/1430 Wall Balls

7.10.2019

SWODTabata Air Squats WOD20 Minute AMRAP5 Push-ups10 Sit-ups15 Box Jumps 24/20

7.9.2019

SWOD5 Rounds Every 75 seconds 3 Position clean: High Hang Power Clean Hang Power Clean Squat Clean Work up to a heavy complex WOD4 Rounds 12/9 Cal Bike 8 Bar Muscle Ups 12/9 Cal Row 8 Hang Power Cleans 135/95 Spartan WOD3 RoundsComplex RunThen:3 Rounds30 Walking...