WOD 7/12/19
STRENGTH Back Squats 3-3-3-3-3 Every 3 Minutes WOD “Mush” OTM- 20 Minutes 50′ High Handle Sled Push (+45/+25) 50′ Low Handle Sled…
STRENGTH Back Squats 3-3-3-3-3 Every 3 Minutes WOD “Mush” OTM- 20 Minutes 50′ High Handle Sled Push (+45/+25) 50′ Low Handle Sled…
WOD “George of the Jungle 2.0” 5 Rounds of: 250m Ski Erg Rope Traverse Over/Unders 20 Russian Kettlebell Swings (53/35) Burpees over…
STRENGTH 5 X 3 FRONT SQUAT Every 3 Minutes WOD “BROOKLYNN” 50 Dumbbell Manmakers (35/20)* –FT– *3 Box Jumps (24/20) EMOM
WOD “WHITE SQUALL” 5 x 500m Row 2 Minute Rest in Between Post Wod: :15/:30 Weighted Hollow Hold x 6 (pick load)
STRENGTH Deadlifts 3-3-3-3-3 Every 3 Minutes WOD “Helen of Troy” 400m Run 16 Kettlebell Snatches (53/35) 2 Rope Climbs –3RFT–
WOD “Kit Kats” Buy In- 1000m Row then… 10 Dumbbell Power Clean & Jerks (75/50) – single arm 75m Dumbbell Front Rack…
STRENGTH Back Squats 5-5-5-5-5 Every 3 Minutes WOD “Skittles” EMOM- alternating (3 Rounds) 5 Toes To Rings + 3 Muscle Ups 10…
Happy 4th of July! WOD “Water Break” 4 Minute AMRAP of: 27 Hang Power Cleans (115/85) 27 Burpee over Rower 27/21 Calorie…
STRENGTH Front Squats 5-5-5-5-5 Every 3 Minutes WOD “Babe Ruth” 1000m/750m Row 9 Double Kettlebell Front Squats* 12 Double Kettlebell Front Rack…
STRENGTH EMOM X 10 1 Power Clean + 1 Hang Clean pick loads WOD “GRACE” 30 Power Clean & Jerks (135/95) –FT–