WOD

WOD 8/16/19

Strength: Back Squat 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: 2-4-6-8-10-12-14-16-18 ETC Air Squats Push Ups 20 min...

WOD 8/15/19

Strength: Push Press: 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: EMOM 20 Min: Min 1: Row Cal Min 2: Box Jump Min 3: Air Squat Min...

WOD 8/14/19

Strength: Power Clean: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) GOAL: Heavy 3 Reps   WOD: AMRAP 15 min: "Criss Cross" 30 Double Unders 15 Power Cleans 30 Double Unders 15 Toes...

WOD 8/13/19

Strength: Thruster 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 18: 10 Box Jumps 15 Wall Balls 200 M Run 25 Double Unders (65...

WOD 8/12/19

Strength: Pull Up Practice 8 Sets of 8   WOD: Benchmark! "Cindy" 5 Pull-Ups (if using assistive band, write down which color) 10 Push-Ups 15 Air Squats

WOD 8/11/19

Strength: Front Squat: 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 Reps   WOD: Deck of Death: Teams of 2: Diamond = Air Squat Spade = Burpee...

WOD 8/10/19

Strength: Hang Power Snatch: Rep Scheme: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) GOAL: Heavy 3 Rep   WOD: AMRAP 15: 10 Hang Power Snatches 5 Burpee Over...

WOD 8/9/19

Deadlift: Rep Scheme: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) 3 reps (added weight) GOAL: Heavy 3 Rep   WOD: 3 Rounds For Time: 50 Air Squats 40 Sit Ups 30 Double Unders 20...

WOD 8/8/19

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 Min: 200 M Run 5 Burpee 10 Air Squat 15 Sit Up...

WOD 8/7/19

Strength: Strict Press: 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 Reps WOD: Buy In: 25 Burpees then, for time 3 ROUNDS OF KELLY (1 round of Kelly:...

WOD 8/6/19

Strength: Rope Climb Practice   WOD: Death By Burpees: Minute 1: 1 Burpee Minute 2: 2 Burpees Minute 3: 3 Burpees Minute 4: 4 Burpees Etc   When athlete fails to match the number of burpees within the minute, the workout is over...

WOD 8/5/19

Strength: Front Squat: 10 reps empty bar 7 reps (added weight) 5 reps (added weight) 5 reps (added weight) 5 reps (added weight) 5 reps (added weight) GOAL: Heavy 5 Rep   6 Rounds For Time: 12 Wall Balls 12 KettleBell Swings 12 Burpees 12 Sit Ups 20 Min...

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