Category: WOD
Tuesday August 3, 2021 'Wednesday Workout'

Strength: 13 Minute EMOM (Every Minute On the Minute)

1 Hang Power Clean + 1 Power Clean

Workout: For Time

Teams of 2

42-30-18 Front Squats RX(135/93) RX+(165/115)

63-45-27 Pull ups RX+(C2B)

84-60-36 Burpees to 6” Target

Monday August 2, 2021 'Tuesday Workout'

Strength: 5-5-4-4 Barbell strict Press + 10-10-8-8 DB Push Jerks

Workout: For Time

10-20-30-40-50 Double unders

10-8-6-4-2 Power snatch RX(135/93) RX+(165/115)

200m run

Sunday August 1, 2021 'Monday Workout'

Strength: 6 Back Squats + 12 Ring Rows x4 sets

Workout: 16 Minute AMRAP

21-15-9

Wallballs

Toes To Bar

Calorie Row/Dyne/Ski

Thursday July 29, 2021 'Friday Workout'

Strength: Deadlift 5-5-4-4

Workout: For Time

21 power cleans RX(95/63) RX+(135/93)

21 Burpees to Target 6”

42 Air Squats

15 Power Cleans

15 Burpees to Target

30 Air Squats

9 Power Cleans

9 Burpees to Target

18 Air Squats

Thursday July 29, 2021 'Thursday Workout'

Strength: For Quality

10-8-6-4-2 Push Press

+ 20 Banded Bicep curls

+ 20 Banded Tricep ext

Workout: For time

3 Rounds

30 Floor Presses RX(50/35)

30 Strict Sit-ups

then,

2 Rounds

20 Renegade Rows (total)

20 Deficit Push ups

Tuesday July 27, 2021 'Wednesday Workout'

Strength: 3 Front Squats + 4 Box Jumps x 4 sets

Workout: For Time

15 Power Snatch RX(115/73) RX+(135/93)

60 wallballs

30 pull ups RX+(C2B)

10 Power Snatch

40 wallballs

20 pull ups RX+(C2B)

5 P. snatch

20 wallballs

10 Pull ups/C2B

Tuesday July 27, 2021 'Tuesday Workout'

Strength:15 Mins to find heavy split jerk for the day!

Workout: For time!

Teams of 2

800m run

80 cal row

80 cal Echo/Assault

160ft handstand walk **20ft increments** or 16 wall walks

800m run

Sunday July 25, 2021 'Monday Workout'

Strength: Back Squats 3×8

Workout: 3 Rounds For Time

20 Toes To Bar

60 Double unders

10 Squat Cleans RX(135/93)

Thursday July 22, 2021 'Friday Workout'

Strength: 15 Minutes to find heavy “squat” clean for the day.

Workout: For Time

15-12-9-6-3 Thrusters RX(95/63)

40 Double unders

15-12-9-6-3 Deadlifts RX(95/63)

Tuesday July 20, 2021 'Wednesday Workout'

Strength: 3 Front Squats + 6 DB Step ups 20″/16″ *3 per side* x4 working sets

Workout: Accumulate as many cals as possible!

Teams of 2

10 Minutes on Rower

2 Minute rest

10 Minutes on Echo/Assault

**1 person works at a time as the other rest, switch whenever!**