The WOD's

WOD: Saturday

WODs July 8, 2016

Partner Workout:
Five rounds for time of:
Fireman’s carry 100m
15 Partner Burpees
Fireman’s carry 100m
15 Partner Wall Ball 9/6kg

WOD: Friday

WODs July 7, 2016

*Check out the attached video!!!

A. Snatch – work to a heavy 1.1.
*Any style of snatch is acceptable.

B. Three cycles of:
EMOM x 5:
2-4-6-8-10 touch and go Power Snatch.
*Increase weight each cycle.

WOD: Wednesday

WODs July 5, 2016

For time:
30 Jumping Pull-ups (12″ jump)
45 Toes to Bar
60 Deadlift 100/70kg
45 Toes to Bar
30 Jumping Pull-ups

WOD: Tuesday

WODs July 4, 2016

Overhead Squat 30-20-10-5 reps
*Each set is for load.
*Rest as necessary between sets.

Optional Finisher:
AMRAP in 6 min:
Double-unders
*Perform 10 Burpees each time you break.


WOD: Monday

WODs July 3, 2016

*We’re back to full timetable this week!

AMRAP in 20 min of:
5 Pull-ups
10 Push-ups
15 Squats
2 Hang Power Cleans 60/40kg
*Increment the reps on the HPC by 2 each round.

WOD: Saturday

WODs July 1, 2016

“Jackie”
For time:
Row 1000m
50 Thrusters 20/15kg
30 Pull-ups

WOD: Friday

WODs June 30, 2016

*Please note that we are on a reduced timetable this week.

5 rounds for reps:
Bench Press
Pull-ups
*Perform as a superset and rest 3 min. between rounds.
*Pick a weight/pull-up style that allows for 10-15 reps in round 1.

WOD: Thursday

WODs June 29, 2016

*Please note that we are on a reduced timetable this week.

A. Back Squat 5-5-5-5-5

B. 100 Goblet Squats for time 24/16kg
*Perform 15 KB Swings each time you stop squatting.

C. Stretch and mobility

WOD: Wednesday

WODs June 28, 2016

*Please note that we are on a reduced timetable this week.

A. Pendlay Row 8-8-8-8

B. Ascend as far as possible in 8 min:
5 Evil Wheel
10 Double-unders
10 Evil Wheel
20 Double-unders
15 Evil Wheel
40 Double-unders
20 Evil Wheel
80 Double-unders
Etc.