Category: Uncategorized
WOD 7/17/19
16th July
Fitness and Performance
“DG”
10 min AMRAP
8-toes to bar
8-dumbell thrusters 35s/25s
8-dumbell walking lunge 35s/25s
WOD 7/16/19
15th July
Fitness and Performance
15 min Time Cap
“Zues”
3 rounds for time
30 wallball 20/14
30 sumo deadlift high pull 75/55
30 box jump 24/20
30 push press 75/55
30 cal row
30 pushups
10-back squat BW/70%BW
(After the cap complete the remaining back Squats till you have done all 30 reps)
WOD 7/15/19
14th July
Fitness and Performance
“Jenkins”
40 min AMRAP with partner
50 burpee
400m run
50 kb swing 53/35
400m run
50 pull ups
400m run
50 pushups
400m run
(Split work/reps as needed to maintain intensity but runs will be 4x200m each time with both partners completing a total of 400m run before you move on to next movement.)
WOD 7/12/19
11th July
Fitness and Performance
Individual or up to 3 person team
“WHITE”
5 Rounds For Time
3-Rope Climbs
10-Toes to Bar
21-Overhead Walkong Lunges 45/35 plate
400m Run(4x100m or 2x200m)
If doing team can break up in any manner to leapfrog ex 3×1 rope climb. 2×5 toes to bar. 3×7 overhead lunges. 4x100m run.
WOD 7/11/19
10th July
Fitness and Performance
“TUMILSON”
8 Rounds For Time
200m Run
11-Dumbell Burpee Deadlift 50s/35s
(Scale load as needed. If you are feeling really beat up feel free to just do a burpee without dumbells)
WOD 7/10/19
9th July
Fitness and Performance
1. Strict Press
3×5 build to heavy 5
2. Partner WOD split equal
“CHRIS KYLE”
3 Rounds For Time
40-KB Swings 53/35
40-Box Jumps 24/20
40-Thrusters 65/45
40-Elevated Pushups 24/20
(Feet on box for Elevated Pushups)
WOD 7/9/19
8th July
Fitness
3 Rounds For Time
20-Wallballs 30/20
20-KB Sumo Deadlift Highpulls
Performance
“ICON 1”
3 Rounds For Time
20-Wallballs 30/20
20-Power Cleans 135/95
WOD 7/8/19
7th July
Lot of you have yet to pay dues. Remember to include 5 dollar late fee
Fitness and Performance
1. Deadlift
3×5 @70%
2. Partner split as needed as close to equal as possible
“ROY”
5 Rounds for Time
15-Deadlift 225/155
20-Box Jumps 24/20
25-Pullups
WOD 7/5/19
4th July
Fitness and Performance
2 person Team(can do 3 person)
Hoopes
33 min AMRAP
Buy in 118-Wallballs
Remaining time leapfrog Movements
5-Thruster 135/95
7-Toes to Bar
1-LEGLESS Rope Climb
200m Run (2x100m)
WOD 7/3/19
2nd July
PAY JULY DUES
Fitness
20 min AMRAP
20-Front Squat 45/35
20-Back Squat
400m Run
Performance
Jenny
20 min AMRAP
20-OH Squat 45/35
20-Back Squat
400m Run