WOD

July 21

A. DL up to heavy single in 12 mins + 3 rds per person 200m run 6 DL (255-275/165-185) 12 T2B 50 DU *alternating full rds A. Behind the Head Snatch Grip PP up to a heavy single B. Front Squat up to a heavy single; 1 x amrap @ 85% of heavy single C. Close Grip Bench...

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July 21

A. Close Grip Bench Press up to a heavy single in 10 mins B. Weighted Pullup up to a heavy single in 6 mins rest 2 mins Strict Pullup 1 x amrap + For time 750m row then 30/20/10 reps KB Swings (70/53) Box Jumps (30/24)   1Team Training  A. Power Clean up to a heavy...

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July 18

A. BS @ 55x1 tempo x 1/BS x 1 *No tempo x 5 sets @ 70-80% of 1 rm BS + 18 min amrap *Teams of 3 75 Wall Balls (20/14) 75 PC (115/80) 75 Alternating Box jumps (24/20)   1Team Training Recovery Workout 30 min amrap @ easy pace 20 Cal Row 2 TGU per arm @ light 10 Goblet...

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July 17

A. Press 5,4,3,2,1 *After each set Do Weighted Plank hold x 45 secs *heavy + 21/15/9 reps Push Press (125/85) 200m run w/D-ball (30/15) Weighted Abmat Situps *Very heavy   1Team Training Friday Night Lights OR or A. C+J 3 x 5 singles @ 65-75% of 1 rm B. Snatch Grip DL...

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July 16

A. Clean Grip RDL to below knee 4 x 8 reps *after each set do amrap Strict Ring or Bar dips + 6 min amrap 5 T2B 5 Burpees rest 3 mins 6 min amrap 6 DL (185/125) KB Baby holds x 100 ft (70/53)   1Team Training: REST    Barbell Club: Snatch   Endurance 10 min amrap 100m...

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July 16

A. Clean Grip RDL to below knee 4 x 8 reps *after each set do amrap Strict Ring or Bar dips + 6 min amrap 5 T2B 5 Burpees rest 3 mins 6 min amrap 6 DL (185/125) KB Baby holds x 100 ft (70/53)   1Team Training: REST    Barbell Club: Snatch   Endurance 10 min amrap 100m...

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It’s everything.