WOD Monday 8/1/16

Class Warm Up
Snatch Turnover
OHS
B. Squat
F. Squat
Push press

Strength
E2MOMx8
1 Snatch( 65%)
1 OHS
1 B. Squat
1 F. Squat

WOD

12 Back squats (185/125)
20 Burpees
6 HSPU
18 F. Squats
20 Burpees
4 HSPU 
21 OHS
20 Burpees 
2 HSPU

WOD Saturday 7/30/16

WOD 

Split Everything

800 Run

30 Snatches(95/65)

800 Run

30 OHS 

800 Run

30 Thrusters

WOD Friday 7/29/16

Class Warm Up
Lunge 
High knee Butt Kicker
Quad Pull 
Knee Pull
Air Squats 
Push Ups
Run

WOD

50 Wall balls (30/20)
25 OH Med Mall Sit ups
400m Run with Med ball

Stamina
800m For Time
& 
100m For Time 

WOD Thursday 7/28/16

Class Warm Up
High knees
butt kickers
Run
TTB
KBS

WOD

3 Rounds for Time:
600m Run
2 Rope Climbs
Sled push down (135/90)
2 Rope Climbs

Stamina
EMOM x 10
E:10 TTB
O: 10 KBS

WOD Wed 7/27/16

Class Warm Up
Snatch Turnover
Clean Turnover
F. Squat 
OHS
Du

Strength
EMOMx12 
1 Squat Snatch
+ 1 Clean (85% Snatch)

WOD

150 DU
50 Wall Balls
100 DU
35 Wall Balls
50 DU
20 Wall Balls

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

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