Category: WOD
Sunday July 21, 2024 'Monday Workout'

Strength: 12 Minute EMOM(Every Minute On the Minute)

1 “Squat” Clean + Power Jerk **Increase weight throughout**

Workout: For Time

20 Deadlifts RX(185lb/135lb) BUY IN

4 Rounds **RX+ 5 Rounds**

10 Toes To Bar

20 Wallballs

20 Deadlifts BUY OUT

Thursday July 18, 2024 'Friday Workout'

Strength: Power Snatches

  1. 3x 50%, 2x 60%, 1x 70%

2. 3x 60%, 2x 70%, 1x 80%

3. 3x 70%, 2x 80%, 1x 85+%

Workout: For Time

10-9-8-7-6-5-4-3-2-1

Thrusters RX(75lb/55lb) RX+(95lb/65lb)

Burpees to 6″ target

Wednesday July 17, 2024 'Thursday Workout'

Workout:

100m Walking Lunges RX(1 DB 50lb/35lb)

100 DB Bench Press RX(50lb/35lb) **bring your DB If you have to outside**

100 Strict Situps

100 Russian KB Swings RX(53lb/35lb)

100 Calorie Echo or Ski

100 Russian KB Swings

100 Strict Situps

100 DB Bench Press

100m Walking Lunges

Tuesday July 16, 2024 'Wednesday Workout'

Strength: Pause Back Squats 3×3@ 70%-75%, 2×2 @ 80%

Workout: For Time

9-6-3

Power Clean + Power Jerk RX(115lb/75lb) RX+(135lb/95lb)

Bar Muscle Ups

9-6-3

Power Clean + Power Jerk

Chest To Bar

9-6-3

Power Clean + Power Jerk

Pull Ups

Monday July 15, 2024 'Tuesday Workout'

Workout: Teams of 2!

100ft Handstand Walk **RX+ 200ft Handstand Walk** (25ft sections)

400m Run

150/120 Calorie Echo/Ski/row

400m Run

100ft Handstand Walk **RX+ 200ft Handstand Walk**

400m Run

150/120 Cal. Row/Ski/Echo

400m Run

100ft Handstand Walk **RX+ 200ft**

Sunday July 14, 2024 'Monday Workout'

Strength: Every 90 seconds for 15 Minutes

20 Double Unders + 1 “Squat” Snatch **Increase weight throughout**

Workout: For Time

30-20-10 Wallballs RX(20lb/14lb, 10ft/9ft)

10 Alternating DB Snatches RX(50lb/35lb)

30-20-10 Toes To Bar

Wednesday July 10, 2024 'Friday Workout'

Strength: 14 Minute EMOM (Every Minute On the Minute)

2 Power Snatches **Increase weight throughout**

Workout: For Time

20 Burpees to 6″ target BUY IN

4 Rounds

21 Double Unders

15 Front Squats RX(95lb/65lb)

9 Chest To Bar

20 Burpees to 6″ target BUY OUT

Wednesday July 10, 2024 'Thursday Workout'

Strength: Strict Press 10-8-6-4-2

Workout: For Time

20-16-12-8-4 Back Rack Lunges RX(95lb/65lb) RX+(115lb/75lb) **Off rack**

40-32-24-16-8 Strict Situps

20-16-12-8-4 Calorie Echo Bike or Ski

Tuesday July 9, 2024 'Wednesday Workout'

Strength: Box Squats 2×5, 3×3

Workout: 9 Minute Ladder

2-4-6-8-10-12…

Power Cleans RX(135lb/95lb) RX+(185lb/135lb)

10 Wallballs RX(20lb/14lb, 10ft/9ft)

Monday July 8, 2024 'Tuesday Workout'

Workout: For Time!

TEAMS of 2

100m Sandbag Carry RX(150lb/100lb)

60 Toes To Bar

80 Hand Release Push Ups

100 Calorie Echo/Ski/Row

100m SandBag Carry

100 Calorie Ski/Row/Echo

80 Hand Release Push Ups

60 Toes To Bar

100m Sandbag Carry