WOD

July 2

16 mins on the clock *alternate movements every 2 mins *4 sets of each movement Clean Grip RDL to below knee x 5 reps *heavy Close Grip Bench Press x 3-5 reps *heavy + 15 min amrap 5/3 Strict Pullups 30 DU 50 ft Bear Crawl   1Team Training: REST    Endurance 3 rds per...

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July 1

A. Snatch 15 singles EMOM *start @ 60% and go up to more than 85% 1 rep each min! + 3 rds per person 200m run 100 ft Farmer Walk @ tough weight 300/250m row   1Team Training A. Snatch 15 singles EMOM *start @ 60% and go up to more than 85% 1 rep each min! + 3 rds per...

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June 30

A. Power Clean x 1/Hang Clean x 1/Split jerk x 1 Build to a heavy set in 12 mins + 5 rds 10 PC (135/95) 10 Bar Facing Burpees   1Team Training A. Power Clean up to a heavy double w/pause @ knee in 5 sets *after each set do 2 max effort broad jumps B. Jerk up to a...

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June 29

A. BS 1 rep @ 90% every 2 mins x 5 sets B. DB Reverse Lunge Steps 3 x 16 steps rest 1 min + 12 min amrap 100m run w/medball (20/14) 15 Wall Balls (20/14) 10 Pullups   1Team Training A. Snatch EMOM 4 singles @ 80%, 4 singles @ 85% 1 rep every 90 secs, 4 singles @ 90%...

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June 27

Teams of 3 250 Cal row For time *Partner must rotate every 12/10 cals Partner B- Will do Deadlift hold at the top (185/125) Partner C- Will do Goblet Hold w/KB (53/35) *Must stay above chest *everyone will rotate once rower is done with cals and we rotate until 250...

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June 26

A. Hang Cleans x 2/FS x 1/Split jerk x 1 x 5 sets *Build by feel + 3 rds 200m run 15 C2B Pullups 12 Hang Power Cleans (135-155/95-105) 9 Shoulder to OH   1Team Training A. Hang Clean +Clean + Jerk 3+2+1 for 2-3 sets, 2+1+1 for 3 sets *Build by feel B. Box FS 5 x 2...

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Programming isn’t anything

It’s everything.