WOD

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29
Jul

BattleShip

Skill: Double Unders

WOD: 4 Rounds For Time:

10 Hang Power Snatches 115/85/65lbs

20/17/14 Calorie Row

50 Double Unders or 100 singles

28
Jul

Dirt Devil

Strength: Week 1 Day 2
Deadlift
1×5 65%
1×5 75%
1×5+ 85% (only record last set of max reps)
WOD:

On the 4:00min x 3 Rounds:

10 Deadlifts 155/105/85

20 OHWPL *(total) 45/25/15lbs

200m Run

* score time of each round separately

27
Jul

Pump

WOD:

10 MIN EMOM

MIN 1: 10 Push Jerks 135/95/65

MIN 2: 12 Pullups

Rest 3 mins b/w EMOMS

10 MIN EMOM

MIN 1: 12/10/8 Cal Bike

MIN 2: 7 Hand Stand Pushups or :30 sec handstand hold

26
Jul

Burner

Strength:
Week 1 Day 1 of Wendler Cycle
* all lifts based off of 90% of 1rm
* + means max reps without resting
Back Squat
1×5 65%
1×5 75%
1×5+ 85%

WOD:

3 rounds for time:

5 Hang Squat Cleans 155/105/95

10 Lat Barbell Burpees

30 Air Squats

23
Jul

Grace-ish

Strength:

Strict Press (work to a 1rm)

WOD:

For time:

“Grace-ish”

800m Row

30 Clean and Jerks 95/65/45

30 Front Squats 95/65/45

800m Row

22
Jul

Onside Kick

Skill: Turkish Getups (spend 15ish mins working on progressions)

WOD:

“Onside Kick”

16 MIN EMOM

MIN 1: 200M Run

MIN 2: 4 Turkish getups 35/26lb KB (2 each arm)

MIN 3: 30 Double Unders or 60 singles

MIN 4: 20 AB Mat situps

21
Jul

Lets go

Strength:

Deadlift (work to a 1rm)

WOD:

“Let’s go”

12 MIN AMRAP

5 Deadlifts 225/155/125

10 Wallballs 20/14/10