Blog Archives

WOD - WEDNESDAY, AUGUST 1, 2018

7/31/2018

LSD

Spotlight on:
Pacing

Metcon:
4:00 AMRAP
400m run
Max sled push (135/95)
3:00 rest
4:00 AMRAP
400m run
Max box Jumps (24/20)
3:00 rest
4:00 AMRAP
400m run
Max cleans (135/95)
3:00 rest
4:00 AMRAP
400m run
Max DB box step overs (50/30)
3:00 Rest
4:00 AMRAP
400m run
Max Front Squats (135/95)

WOD - TUESDAY, JULY 31, 2018

7/30/2018

OH Squat
20:00 E2MOM
Snatch Balance + OH Squat

Spotlight on:
Tight shoulder blades

Metcon:
6:00 AMRAP
6 Bar Facing Burpees
9 Hang Squat Snatch (75/55)
12/9 Cal Assault Bike

WOD - MONDAY, JULY 30, 2018

7/29/2018

Bench Press
20:00 E2MOM
Odd Rounds:
10 Reps DB Bench Press
Even Rounds:
8 Reps Each Single Leg Deadlift

Spotlight on:
Core during the press

Metcon:
15:00 AMRAP
5-10-15-20, etc
Push Ups
Pull Ups
DB Lunges (50’s/30’s)

WOD - Friday - July 27, 2018

7/26/2018

Strength:
20:00 E2MOM
2 Reps OH Squat

Spotlight on:
Active Shoulders

MetCon:
30-20-10
OH Squat (95-115-135/65-80-95)
Assault Bike

15:00 CAP

WOD - THURSDAY, JULY 26, 2018

7/25/2018

Carries/Bi-linear

Spotlight on:
Fight the twist

Metcon
@ 0:00
3 Rounds:
:30 L arm KB Thrusters
:30 R Arm KB Thrusters (55/35)
1:00 Max HSPU
@ 20:00
10:00 AMRAP
2-4-6-8-10, etc
KB Squat Cleans (55/35)
OH KB Lunge
TTB

WOD - WEDNESDAY, JULY 25, 2018

7/24/2018

Bench Press
20:00 E2MOM
2 Reps Bench Press

Spotlight on:
Tight Elbows

Metcon:
14:00 AMRAP
7 C2B Pull up
14 Push Ups
21 Air Squats

WOD - TUESDAY, JULY 24, 2018

7/23/2018

Deadlift
20:00 E2MOM
2 Reps Deadlift

Spotlight on:
Tight shoulder blades

Metcon:
5 Rounds:
10 Wall Balls (30/20)
15 Cal Row
10:00 Cap

WOD - MONDAY, JULY 23, 2018

7/22/2018

Spotlight on:
Changing Gears

Metcon:
23:00 AMRAP
10 Box Jumps (24/20)
20 KB Swings (55/35)
30 Push Press (115/75)
400m Run

WOD - FRIDAY, JULY 20, 2018

7/19/2018

Carries/Bi-linear
Spotlight on:
Glutes & Core

MetCon:
20:00 AMRAP
150ft D-Ball Carry (100/75)
10 Burpee Box Jumps (30/24)
5 Strict C2B Pull Ups

WOD - THURSDAY, JULY 19, 2018

7/18/2018

OH Squat
20:00 E2MOM
Snatch Balance + OH Squat

Spotlight on:
Upright Torso

Metcon
9:00 AMRAP
3,6,9,12, etc.
OH Squats
Muscle Ups