3 minute AMRAP of:
15 ball slams 25/15
15 push-press 115/75
10 DB hang snatch 35/20
Rest 1 minute
Repeat 5 times x 3:00 AMRAP.
Continue where you left off after each rest.
7/6/16
WOD 1: 20 minutes to work to a heavy set of 3 OHS
WOD 2:For time: 60 OHS 135/95, 45 lateral burpees, 30 TTB (20 minute time cap)
7/5/16
WOD 1: Max complex: power clean + front squat + push jerk + back squat + jerk (20 minutes)
WOD 2: 3 RFT: 15 Dips, 15 SDHP 115/75, 30 Front rack stationary lunges 115/75 (20 minute cap)
7/4/16
Hero WOD 9:00 A.M.
“Daniel”
50 pull-ups
400m run
21 thrusters 95/65
800m run
21 thrusters 95/65
400m run
50 pull-ups
7/2/16
20 minute AMRAP
Teams of 2 share the work:
200m run
30 box jumps 24/20
30 wallball shots
7/1/16
WOD 1: 1 RM shoulder press (20 minutes)
WOD 2: 1 mile run.
run route = 4 x 400m run
6/30/16
WOD 1: Back squat max make up day or 6 sets of 2 back squats at 90% (20 minutes)
WOD 2: 3 RFT of: 50 sit-ups, 50 push-ups and 50 double unders (20 minute time cap)
6/29/16
WOD 1: 1 RM clean and jerk (20 minutes)
WOD 2: 10 minute AMRAP of: 2-2-4-4-6-6… HSPU and deadlifts 225/155
6/28/16
WOD 1: 1 RM snatch (20 minutes)
WOD 2: For time: 800m run, 50 box jumps 24/20 and 30 burpees
6/27/16
WOD 1: 1 RM front squat (20 minutes)
WOD 2: “Fran” 21-15-9 reps of thrusters and pull-ups