Category: WOD
Tuesday June 25, 2019 'Wednesday WOD'

Strength: Wide Stance Box Squats 4×10

Workout: For Time

100-75-50-25 Double Unders

12 Alternating DB Snatches (50lb./35lb) **OPEN Standards**

8 DB Step Ups (20″/16″)

4 Ring Dips (RX+ Muscle up into ring dips)

Extra Credit: 3 Rounds

25 GHD Sit ups

20 Back ext.

15 Barbell Curls

10 Reverse Barbell Curls

Tuesday June 25, 2019 'Tuesday WOD'

Strength: 3-4 Rounds For Quality!

25m Sled Pull

25m Sled Push

25ft Handstand Walk/ 5 Wall walks

25m DB Suitcase Carry Right Arm

25m Db Suitcase Carry Left Arm

Workout: 15 Minute CAP!!

Partners of 2

Find Max Meters on the rower, every 3 minutes 10 synchronized Toes To Bar. ***One person at a time on the rower, switch as needed***

Sunday June 23, 2019 'Monday WOD'

Strength: 5-4-3-2-1-1 Front Squat + 1 Split Jerk

Workout: For Time

21 Power Cleans (95lb./63lb.)

40 Wallballs

20 Burpees

15 Power Cleans (115lb./83lb.)

30 Wallballs

15 Burpees

9 Power Cleans (135lb./95lb.)

20 Wallballs

10 Burpees

Thursday June 20, 2019 'Friday WOD'

Strength: Sumo Deadlift 4×5

Workout: For Time

Teams of 2

50-40-30-20-10 Cal. Row/Bike/Erg

40 American KB Swings

200m Run

Tuesday June 18, 2019 'Wednesday WOD'

Strength: Box Squats 14-12-10-8-6

Workout: 7 Minute Ladder

2-4-6-8-10-12-14….

Power Cleans RX(155lb./103lb)

Toes To Bar

Extra Credit: 2-4 Rounds

50 Plate Twist

40 Hollow Rocks

30 Toe Touches

20 Superman

Tuesday June 18, 2019 'Tuesday WOD'

Strength: 3 Rounds For Quality

50m Dball Carry or 50m Yoke Carry

25m Sled Push (HEAVY)

50 Strict Sit ups

WOD: For SPEED!

1000m Row

3 minutes rest

1000m Row

**Score will be your 2 times**

Sunday June 16, 2019 'Monday WOD'

Strength: 2 Front Squats + 1 Push Jerk + 1 Split Jerk x4 sets

Workout: CF OPEN 14.1

10 Minute AMRAP (As Many Rounds As Possible)

30 Double Unders

15 Power Snatches RX(75lb./53lb.)

Thursday June 13, 2019 'Thursday WOD'

Workout: For Time

Teams of 2

2000m Row

1.5 Mile Run **Together**

2000m Row

Tuesday June 11, 2019 'Wednesday WOD'

Strength: Box Squats x12, x10, x8,x6, x4

Workout: For Time

75 Double Unders

40 Overhead Plate Lunges (45/25)

3 Rope Climbs

50 Double Unders

30 Overhead Plate Lunges

2 Rope Climbs

25 Double Unders

20 Overhead Plate Lunges

1 Rope Climb

Tuesday June 11, 2019 'Tuesday WOD'

Strength: For Quality!

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

Bench Press RX (Bodyweight)

Power Cleans RX(135lb./93lb.)

Strict Pull ups or Banded Strict

Workout: For Time

150 Russian Swings (53lb./35lb)

**Every Time you break 50 Sit ups**