WOD'S

Jul
15
Jul
14
Jul
13
Sunday Funday 7/14/19

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WOD

Teams of 2
3 Rounds
400m Sled push

400m Ski
40 Barbell front rack lunges

Rx

25/15

135/93

INT

0/0

95/63

Scaled

0/0 200m sled

45/33 or lower


Jul
12
Rehab Saturday 7/13/19

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WOD

100 push press for time

*for each break do

20 Deadlifts
20 Bent over rows

Rx

95/63

INT

85/53

Scaled

75/53 or lower


Jul
11
Skill & WOD 7/12/19

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Skill

Tabata HS-Hold


Jul
10
Skill & WOD 7/11/19

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Skill

Back Squats
6x3, E2M, start @ 80% and increase


Jul
09
Weight Vest Wednesday 7/10/19

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Skill

P1 PWR + P2 Squat Snatch + OHS
EMOM for 10min

WOD
4 Rounds for time

400m Run

15 Pull-ups

Rx

Vest

INT

No vest

Scaled

Assisted pull-ups

Shorten run if needed


Jul
08
Skill & WOD 7/9/19

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Skill

E2M for 6 rounds

10 Deadlifts @ 65-70%

50 DU

WOD

Partner Sled shuttle

25m
50m
75m
100m
75m
50m
25m

Rx

45/35

INT
25/15

Scaled

Empty


Jul
07
Skill & WOD 7/8/19

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Skill

1-arm OH Lunge 80ft, E2M for 5 rounds

WOD

Partner AMRAP

20min AMRAP

50 BP

50 FS

50 Cal row

Rx

155/103

185/123

INT

135/93

155/105

Scaled

95/63 or lower

115/73 or lower


Jul
06
Sunday Funday 7/7/19

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WOD

100m Farmer's carry

20 Goblet Squats

400m Run
4 Rounds

Rx

2x70/45 Carry

1x70/45 Squat

INT

50/35

Scaled

45/30 or lower