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WOD - Tuesday, July 30, 2019

A. 10 mins 6 deadbug 20 band pull apart 6 birddog 6 cossack 90/90x 15 s /leg samsonx 15s / leg 15s deadhang B. Snatch EMOM ---> Snatch+2OHS 3 mins, 3x70 1 min rest 3 mins, 2x75-80 1 min rest 3 mins 1x85-90 1 min rest 6 mins to find 1RM C. 2RFT 50 DU 25 DB Snatch(35/50) 20 T2B 20 Alt Pistols

WOD - Friday, July 26, 2019

A. 25' walking lunge 20s stretch each step 20sx2 90/90 stretch/leg 20x cossack squat 20 x deadbug 100m farmers carry B. SKWAAATS Front Squats - bar x 10, 50x5 Back Squats - 60x5, 70x5, 75x2, 80x2, 85x2, 90x3x2sets, 75x7 C. 3 Rounds: 30sON/30sOFF Dball Cleans Ring Dip Row cals Front Squats(45/60) D. 400m Run for time

WOD - Thursday, July 25, 2019

A. 2 Rnds 200m jog 10s Deadhang + 5 beat swing 8 Air squat 6 Thruster(empty bar) 16 walking lunge 10 light wallball B. For Time 200 DU 100 walking lunge 75 Sit up 50 Wallball 40 Pull up 30 burpee 20 Clusters(35/50) 10 MU C. Tabata Hollow Hold Plank

WOD - Tuesday, July 23, 2019

A. 3 Rnds 250m Row 50' Suitcase Carry 20s Deadhang 5 Front Squat 5 Muscle Clean 5 Push press B. C + J EMOMx4, 3 C+J @70 EMOMx4, 2 C+J @75 EMOMx4, 2 C+J @80 EMOMx4, 1 C+J @85+ C. 5 RFT 200m Run 5 Hang Squat Clean (45/60) 7 BOB D. Tabata T2B

WOD - Monday, July 22, 2019

A. 2 Rnds 10 Burpee Bergener Warm up Wallwalk + 5s hold B. EMOMx20 ODD - Power Snatch + Squat Snatch + Hang Squat Snatch Even - 5 HSPU(deficit) C. BARTENDER 10 Min AMRAP 12 Deadlift (35/50) 9 OHS 6 Hang Power Snatch D. Alt Tabata V up Plank

WOD - Friday, July 19, 2019

A. 2 Rnds 30 wrist circles 30 Band Pull aparts 30s deadhang 10 Ring Row 10 Push up empty bar- 5xStrict press, 5x push press, 5xpush jerk, 5x split jerk B. Jerk Jerks from Rack, Build to heavy single -4x3reps @70-75 (focus on solid rerack) SS Strict pull ups 3-5 reps C. For time 100' DB Lunge 10 HSPU (strict rx+) 30 DB Box Step up 75' DB lunge 10 HSPU 20 DB box step up

WOD - Thursday, July 18, 2019

A. 2 Rnds Calf Stretch 30s/leg 25' lunge 8 birddog 8 deadbug 90/90 stretch 30s/leg Samson 30s/leg 8 airsquat B. SKWAATS Back Squat - 60x5, 70x5, 75x2, 80x2, 85x4x2sets, 60x10 C. 3 RFT 30 Wallball 1o/12" 15 Deadlift (70/90) 400m run D. Alt Tabata Crunch Leg raise

WOD - Tuesday, July 16, 2019

A. 30s x2 each of: ankle stretch, 90/90 stretch, 10 x : Deadbug, birddog, cossack, jump squat 10s HS hold 20 band pull aparts stick shoulder drills B. Snatch EMOM 3 mins - x5@60 3 mins - x3@70 3 mins -x2@80 3 mins - x1@90 Then 5 mins to 1RM C. 6 min AMRAP 15 C2B 15 OHS (35/50) ---------------------- 2 min REST into 12-9-6 STO (35/50) Box Jump (24/30) D. Alt Tabata Plank Hollow Hold

WOD - Monday, July 15, 2019

A. Emomx9 Min 1- 25' lunge + 5 burpee Min 2 - 5 Muscle clean + 5 Push press(stick/bar) Min 3 - 35 DU B. Build to a heavy: Power Clean + Hang Squat Clean + 2 Front Squat Then:4 x5reps TnG Clean @ 75-80 C. 2 Rnds for time 6 BBJO(20/24) 20 T2B(7 MU) 10 C+J (45/60) 400m Run 2:00 REST

WOD - Friday, July 12, 2019

A. 2 Rnds 25' lunge 25' toy soldier 8 leg swings/leg 30s samson 20s 90/90/side 8 bird dog 8 deadbug B. SKWAATS Front Squat - Build to 1 RM Back Squat - 2 x AMRAP of 1RM Fsq C. For time 21 Thruster(29/43) 21 BOB 15 Thruster(38/50) 15 BOB 9 Thruster(45/60) 9 BOB D. Tabata Hollow Hold

WOD - Tuesday, July 9, 2019

A. 2 Rnds 200m jog 5 Hindu Push up 10 Jump Squat 5 RDL(bar) 5 Muscle Clean 5 Push Press B. Clean & Jerk 2x3@65-70, 2x3@70-75 2x2@75-80, 3x1@85 3x1@90+ C. AMRAP 13 7 Hang Clean (45/60) 14 HSPU 7 Front Squats 14 T2B D. 50 sit up 50 v-up

WOD - Thursday, July 4, 2019

A. 2 Rnds 15 Glute bridge 25' Walking Lunge 25' Walking Bird Feeders 5 Push ups +8 Bird Dog 8 Deadbug B. DEADLIFTS 60x5, 70x5, 75x4, 80x3, 85x2, 90x2x2, 80x4 **Superset EVERY set with Strict(weighted) Ring Dipsx3reps C. Swinging ANNIE 50-40-30-20-10 DU Sit Up KBS(1/1.5)(Rx+ KBSnatch)

WOD - Tuesday, July 2, 2019

A. EMOMx9 1- 40sec row/bike 2- 10 Band Pullaparts+5 hindu push ups 3- 10 jump squat + 20sec hang B. Squat Snatch EMOMx4, 3x65-70% EMOMx4, 2x75-80% EMOMx4, 1x85-90% 4 Mins for three maximal attempts C. 3 RFT 400m Run 15 Thruster 29/43 12 Pull up

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