Month: July 2018

8-1-2018

Simple yet destructive. Str/Skill: 8×8 Back Squats @65% 1RM WOD: 7min Burpees Must jump and touch 6inches above reach.

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7-31-2018

It just looks bad Str/Skill: Pull Up Progression; Swing-Kip-Butterfly-Chest2Bar- Bar Muscle Up WOD: 10rds 3 Thrusters 25 Double Unders (135/95)

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7-30-2018

Get more! Str/Skill: Bench Press 6×8 @60-65% 1RM WOD: 21-15-9 Box Jumps Med Ball Cleans Hand Release Push Ups Kettle Bell Swings 24/20, 20/14, 53/35  

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7-28-2018

Its Only Str/Skill: 1a)5×10 Strict Pullups, 1b) 5×10 GHD Situps WOD: 5rds; 20 Wall Balls 20 Lunges with Ball 100M Overhead Ball Carry (20/14)

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7-27-2018

How much effort do you have. Str/Skill: 5×8 Sumo Deadlift 50-60% WOD: 3- 3min max efforts Box Jumps (24/20) Toe 2 Bars Kettle Bell Swings (53/35)

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7-26-2018

All the fun things Str/Skill: Double Under progression/10min emom :30sec max d/u :30sec rest WOD: 3rds; 400m run & 10 Hang Squat Snatches (95/65)

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7-25-2018

No name is good Str/Skill: “Pumptown” 8rds :20sec strict press :10sec front rack hold.      (empty barbell) WOD: 10min amrap: 100m Run, 7 Thrusters. (95/65)

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7-23-2018

New eyes can bring great revelations Str/Skill: Clean & Jerks 2@60%, 2@65%, 2@70%, 1@75%, 1@80% WOD: “Grace” 30 Clean & Jerks (135/95)

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7-21-2018

Normal, is never enough. Str/Skill: 5×2 Turkish Getup WOD: 50 Med Ball Cleans 50 Kettle Bell Swings 50 HRPU 50 Single arm Thrusters (25/25) (53/35)

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7-20-2018

Comfort, zone,food,levels, is never where your goals are. Str/Skill: 7×1 Hang Squat Snatch MAX WOD:8min amrap; 3 Squat Snatches 4 Bar Burpees 5 Bar Muscle ups (135/95)

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