WOD

July 13

A. 2 Position Snatch every 90 secs x 7 sets *Below knee x 1/Floor x 1 + 12 min amrap 5 PS (95/68) 5 OHS (95/68) 5 No Pushup Burpee Box jumps (24/20) *If you cant do a OHS, do Front Squats!   1Team Training A. Snatch 5 x 3 singles *nothing more than 80% *1st rep pause...

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July 12

Endurance For time 2K Row 200 DU 2 mile run   Benchmark: CHIEF  Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles *If you did pushups yesterday, do Box jumps (24/20)...

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July 10

A. C+J 1 rep on the min for 12 mins *start @ 65% and dont over 85% of 1 rm + 3 min amrap Power Cleans (155/105) 3 min amrap Burpee Pullups 3 min amrap Row for Cals   1Team Training A. Hang Clean x 1/FS x 2/Jerk x 1 every 2 mins x 8 sets @ 55-75% of 1 rm C+J B. Snatch...

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July 9

A. Snatch 2 singles every 90 secs x 8 sets *Nothing over 80% + 3 rds 10 1 arm DB Power Snatch 12 1 arm Suticase DB Walking Lunge Steps 10 1 arm DB Power Snatch *opposite arm 12 1 arm Suitcase DB Walking Lunge Steps 30 Abmat situps   1Team Training: Rest!   Endurance:...

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July 8

A. BS @ 33x1 tempo 4 x 2 reps *1 set every 2 mins B. Goblet Lateral Stepups 2 x 8 per leg *15 in box + 15 min amrap *Partner Wod 60 Cal Row *Alternate every 10 cals 50 Wall Balls (20/14) 40 T2B   1Team Training A. Sotts Press 4 x 3 reps *heels elevated if needed and...

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July 7

A. Clean DL 6 x 2 reps *1 set every 2 mins *after each set do 5 Jump Squats *hands behind head B. Single leg Suitcase DL 2 x 10 per leg + 3 rds 200m run 15 Hang PC (135/95) 50 DU   1Team Training A. Deficit Power Clean 5 x 2 singles @ 65-75% of 1 rm PC *stand on 45 lb...

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