Month: June 2019

WOD 7/2/19

Strength: Deadlift Rep Scheme: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 1 reps (added weight) 1 reps (added weight) 1 reps (added weight) GOAL: Heavy 1 Rep   WOD: AMRAP 15: 10 Deadlifts 5 Burpee Over Bar 10 Double Unders (30 singles)

WOD 7/1/19

Strength: Back Squat: Rep Scheme: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 1 reps (added weight) 1 reps (added weight) 1 reps (added weight) GOAL: Heavy 1 Rep   WOD: AMRAP 15: 25 Air Squats 10 Sit Ups 10 Burpees 10 Box Jumps  

WOD 6/30/19

Strength: Bench Press Rep Scheme: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 1 reps (added weight) 1 reps (added weight) 1 reps (added weight) GOAL: Heavy 1 Rep   WOD” “Rannie” 50-40-30-20-10 Double Unders Sit Ups 200m run after each round

WOD 6/29/19

Strength: Push Press Rep Scheme: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 1 reps (added weight) 1 reps (added weight) 1 reps (added weight) GOAL: Heavy 1 Rep   WOD: 5-10-15-20-15-10-5 Push Press (75/45) (barbell comes from floor) Burpee Wall Ball 20 Min Cap

WOD 6/28/19

Strength: Back Squat Rep Scheme: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 1 reps (added weight) 1 reps (added weight) 1 reps (added weight) GOAL: Heavy 1 Rep   WOD: AMRAP 20: 10 Wall Balls 10 KB Swings 10 Burpee Box Jump Overs 50 Air Squats