WODs

Wednesday – July 26, 2017

6 X 200 m Sprints Rest as needed between sprints. You score is your fastest and slowest sprint
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Tuesday – July 25, 2017

Strict press 1-1-1-1-1 Push Press 1-1-1-1-1 Push Jerk 1-1-1-1-1 Try to increase load on each of the 15 reps.
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Monday – July 24, 2017

“The Reckoning” Run 1 Mile 100 Bodyblasters Run 1 Mile Bodyblaster = burpee+pull-up+K2E in 1 movement
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Saturday – July 22, 2017

Coach’s Choice
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Friday – July 21, 2017

For Time 150 Double Unders 800m Run 60 Cal Row 40 Thrusters 95/65 20 OHS 95/65 150 Double Unders
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Thursday – July 20, 2017

Hero “Scotty” 11 min AMRAP 5 Deadlifts 315/225 18 Wall Balls 20/14 17 Burpees over bar
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Wednesday – July 19, 2017

Strength/Skill: 20 Muscle-up/Pull-up progressions 4 RFT 200m Sprint 2 Ring Muscle-Ups 15 Hand release push ups 20 Air Squats *10 Min timecap
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Tuesday – July 18, 2017

Strength/Technique: 20 Min to work up to heavy 3 rep strict press 6 Min AMRAP 6 Front squat 115/75 6 Shoulder to OH 115/75 6 C2B Pull-ups *NO RACK MAY BE USED*
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Monday – July 17, 2017

Power Clean 1-1-1-1-1
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