Monday, July 25, 2016

WOD Tuesday 7/26/16

Class Warm Up
Run 
leg swings
Jumping Lunges
Deadlifts


WOD
3 Rounds for Time: 
800m Run
12 Bodyweigth Deadlifts

Stamina
EMOM x 10
10 OH Lunges (135/95)
10 OH Sit up

Sunday, July 24, 2016

WPD Monday 7/25/16

Class Warm Up
Run 
Clean Turn Over
Push Press
OHS
Pull up

STRENGTH
E2MOM
P Clean + Push Press + OHS (60% C&J)

WOD
3 Rounds for Time
5 BMU
10 OHS 
200 RUN

Thursday, July 21, 2016

WOD Friday 7/22/16

Class Warm Up
Run 
Wall Walk
Dips
Deadlift
Kip Swing

Strength
EMOMX10
E: HS Walk or 10 Shoulder Taps
O: 50 DU

WOD
10 min AMRAP
3 MU
5 Deadlift (315/225)
7 HSPU

Wednesday, July 20, 2016

WOD Thursday 7/21/16

Class Warm Up
DU
Pull ups
Clean Turn over
Front Squat
Run

WOD
15 min AMRAP
55 DU
15 C2B
5 Hang Clean (155/105)

Stamina
EMOM x 10
10x1 Back Squats (85%)

Tuesday, July 19, 2016

WOD Wed 7/20/16

Class Warm Up
Run
High Elbow 
Turnover
OHS
Squat Snatch

Strength EMOM x 8 mins
1 Squats Snatch + 1 OHS (80%)

WOD
For Time:
200 Run
25 OHS
25 Burpees
25 Wall balls
25 Cal Row


Monday, July 18, 2016

WOD Tuesday 7/19/16

Class Warm Up
Lunge
High knee
Butt kicker
Run
KB Press
KB Squat


WOD
3RFT
400 Run
21 Burpees

Stamina:
EMOM:12
E: 10 Single leg DL (55/35)
O: 10 KB Thruster 
Same Kb