WOD Monday 7/22/19

Warm Up

Breathe. Stretch. Move.

Skill

Handstand work

6 min. EMOM

25 sec HS hold or 8-12 shoulder taps

WOD

6 rounds for time

12 box jumps

6 pull ups

12 wallballs 

Post

Coach’s choice

WOD Friday 7/19/19

Warm Up

Breathe. Stretch. Move.

WOD

40 minute Friday!

Post

Coach’s choice

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WOD Thursday 7/18/19

Warm Up

Breathe. Stretch. Move.

Strength

Front squat
10-8-6-3-3-3-10
light to heavy (80%) to light

WOD

Tabata
Sit ups
Ski
KB swings 70/53
Row

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Coach’s choice

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WOD Wednesday 7/17/19

Warm Up

Breathe. Stretch. Move.

Strength

4x
20 bench press @ 50%
in between each set:
10 lateral raises
10 front raises
10 bent over rows

WOD

5 rounds
10 box jumps 24/20
10 pull ups
20 weighted lunges with plate 45/25

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Coach’s choice

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WOD Tuesday 7/16/19

Warm Up

Breathe. Stretch. Move.

Barbell

Bear complex
5 sets building to heaviest possible by 4th set

Breather

In teams of 2
2k row in 250m sprints

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Coach’s choice

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WOD Monday 7/15/19

Warm Up

Breathe. Stretch. Move.

WOD

Partner workout #1
10 rounds
Partner 1: 1 min. ski for cals
Partner 2: wall balls

Partner workout #2
5 rounds
2 min. row for cals
2 min. double OH KB hold 53/35

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Coach’s choice

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WOD Friday 7/12/19

Warm Up

Breathe. Stretch. Move.

WOD

40 minute Friday!

Post

Coach’s choice

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WOD Thursday 7/11/19

Warm Up

Breathe. Stretch. Move.

Strength

Push press

WOD

Cindy
20 min. AMRAP
5 pull ups
10 push ups
15 squats

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Coach’s choice

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WOD Wednesday 7/10/19

Warm Up

Breathe. Stretch. Move.

Strength

3x
30 weighted lunges - heavy as possible
20 box step ups
10 front rack squats

WOD

10 min. AMRAP
7 DB snatch L 40/25
7 DB Snatch R
7 manmakers

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Coach’s choice

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