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WOD 7/18/18

A) 5 Rounds: Seated KB Shoulder Press x 5/5 KB Bent over Row x 5/5 *rest 1-2 minutes B) 4 Rounds for time: 40 Double Unders 30 USA Kettlebell Swings (20/12kg) 20 Knees to Elbow 10 Handstand Push-ups

WOD 7/17/18

A) EMOM12 Thruster x 2 (Work up to a heavy 2 rep, take a minute off whenever necessary) B) In teams of 2 with partners alternating full rounds, complete as many rounds and reps as possible in 18 minutes of: Rope Climb x 2 Hang Power Cleans x 8 (95/65#) Jumping Air Squat x 16

WOD 7/16/18

A) 3 Rounds for time: 500 meter Row 12 Deadlifts (185/125#) 21 Burpees over Barbell B) 3 Sets not for time: Posted Single Leg Deadlift x 8 on each leg Barbell Glute Bridges x 8 Side Plank x 45 seconds each side

WOD 7/14/18

As many rounds and reps as possible in 27 minutes of: Wall Balls x 27 (20/14#) Calorie Row x 21 Burpees x 15 Toes to Bar x 9

WOD 7/11/18

A) Every 3 minutes for 5 Rounds: 12 KB Box Step Ups 12 KB Front Rack Lunges (6 on each leg for both movements. One kettle bell in each hand. AHAP) B) For time: 400 meter Run 50 KB Cleans (24/16) 400 meter Run 50 KB Russian Swings 400 meter Run 50 KB Goblet Squats […]

WOD 7/10/18

A) Every 3 minutes for 5 Rounds: 100 meter Farmer’s Carry AHAP 8 Candlesticks 8 Burpees B) “Open 11.1” AMRAP 10 30 double-unders 15 power snatch (75/55)

WOD 7/9/18

A) 5 Rounds for quality: 4 Romanian Deadlifts AHAP 8 Strict Ring Dips 12 Strict Knee Raises 16 Hollow Rocks B) Every 4 minutes for 4 Rounds: 500 Meter Row Max Effort Med Ball Cleans (20/14)

WOD 7/7/18

In teams of two, complete five rounds for time of: Run 400 Meters (partners must stay together) 20 Squat Snatches (10 each – 135/85 lbs) 30 Hand Release push-ups (15 each) Partners must run together, and may only start deadlifts once both members are back at the barbell.

WOD 7/5/18

A) Every 90 seconds for 12 Rounds: 1. Shoot through x 6-8 2. Turkish Get Up x 2/2 B) AMRAP12 18 Box Jumps (24/20) 15 Pull-ups 12 Hang Power Cleans (95/65)