WODs & News

Sunday, July 15th, 2018 Monday 7/16 – Sunday 7/22

Monday:
Strength:
find a 1 rep max back squat
*After all our hard work put in to get stronger, it’s time to re-test our back squat. Compare to Tuesday, May 29th. 
Metcon:
10 minute amrap:
200 meter run
10 clapping push up*
8 renegade row 50/35
*Level 2:10 push up

Tuesday:
Skill work:
Hand stand push up
Every 2 minutes for 10 minutes: Max set of Hand Stand Push Ups
*First set actually find a max set
Metcon:
15 minute amrap:
14/12 calorie row
12 banded kettle bell swing
10 chest to bar pull ups
Level 2: 8 pull ups or chest to bar
Level 3:6 pull ups or chest to bar
Sets should be unbroken

Wednesday:
2 rounds for time
8 toes to bar
10 dumbell snatch(50/35)
5 burpees
45 double unders
Rest 3 minutes 
X3

Thursday:
Metcon
10 1 minute rounds of :
10 Burpees Over The Bar… with time remaining
Max Hang squat clean (155/105)
Rest 2 minutes between rounds

Friday:
Metcon:
“Karen”
150 wall balls for time (20/14 lbs) 
Accessory :
Good morning : 3×15

Saturday :
PARTNER WOD!
From 0-15: Run 1 Mile…. then establish a heavy deadlift
From 15-30: “Double Jackie”
  Row 2K
  100 Thrusters (45/35)
   60 Pull ups

Sunday:
Endurance Class
With A Partner,
30 Minute AMRAP:
Bike 30/24 Calories
Row 40/32 Calories
Run 400 Meters 
*Run is to be ran together
Sunday, July 8th, 2018 Sunday, July 1st, 2018 Monday, June 25th, 2018 Monday, June 18th, 2018 Monday, June 11th, 2018 Monday, June 4th, 2018