7.1.16

A.
Back squat (pause)
75% x 3 x 5
– 2 second pause at bottom 

B.
Snatch grip deadlift
75% x 2 x 8

C.
5x
400m- run
15- box jumps 24/20
15- oh squats 75/55

By |June 30, 2016|WOD|0 Comments

6.30.16

A.
Push press
85% x 2 x 5

B.
BB row
85% x 3 x 6

C.
AMRAP 12
5- strict pull up
5- ring dips
7- power snatch 115/80

Immediately after complete AMRAP 2 of HR push up

By |June 29, 2016|WOD|0 Comments

6.29.16

A.
Power clean
75% x 5 x 3

B.
Partner WOD 
3 rounds
800m- run
500m- row
20- kb snatch53/35
10- t2b

While partner A runs 800m, partner B completes 500m row, kb snatch and t2b
Alternate rounds. Each partner completes 3 rounds

By |June 28, 2016|WOD|0 Comments

6.28.16

A.
Back squat
75% x 3 x 5

B.
Front squat
85% x 4 x 5

C.
AMRAP 12
5- deadlift 225/155
7- goblet squats 53/35
9- pull up

Every 2 minutes complete 10 burpees

By |June 27, 2016|WOD|0 Comments

6.27.16

A.
Floor press
90% x 2

B.
Floor press
75% x 2 x 6

C.
Pull up
3 x 10

D.
8 x 2 minutes rounds 
200m- Run
4- wall walks
10- slam ball 30/20

By |June 26, 2016|WOD|0 Comments