WOD

WOD Wednesday 7-8-20

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Complete as many rounds as possible in 17 mins of: 30 Power Snatches, 75/55 lbs 30 Burpees 30 Power Snatches, 115/75 lbs 20 Burpees 30 Power Snatches, 135/95 lbs 10 Burpees In Remaining Time: Max Rep Power Snatch, 155/105 lbs * Scale weights as necessary. Some may even start with the empty barbell

WOD

Power Hour 7-8-20

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Bench Press 5×5 at 70% 1RM Asst: 5 sets 20 banded tri push downs 20 banded curls 20 banded face pulls – eye level/thumbs in 20 banded upright rows (sdhp style)

WOD

WOD Monday 7-6-20

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Strength: 3 Front Squats, pick load Every 1 min for 7 mins. WOD: “The Chief” For 5 cycles: AMRAP in 3 mins of: 3 Power Cleans, 135/95 lbs 6 Push-ups 9 Air Squats Rest 1 min between each cycle. For each cycle restart the AMRAP.

WOD

Power Hour 7-6-20

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Back Squat 4×8 at 70% 1RM Asst: 4 sets 10 BB split squats each leg 10 db goblet Cossack squats 10 banded kick backs each leg

WOD

WOD 7-4-20

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“Fireworks” In teams of 2- For time: 50 Burpees Row, 400 m 75 Hang Power Cleans, 135/95 lbs Row, 400 m 100 Box Jumps, 24/20 in Row, 400 m 75 Front Squats, 135/95 lbs Row, 400 m 50 Burpees Teams of 2- -split reps however you like – row must be split evenly -1 partner […]

WOD

WOD Friday 7-3-20

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For time: 50 Row Calories 50 Push Press, 75/55 lbs 50 Alternating Front Rack Reverse Lunges 50 Knees-to-elbows 50 Sumo Deadlift High-pulls 50 Superman Back Extensions 50 Row Calories Cash Out: ABS! SUBS: ROW = Bike 40/30 cals *home= 4 min run Knees To Elbow = hanging knee raises / or sit ups

WOD

Wod Thursday 7-2-20

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Strength: Floor Press 5-5-5-5-5 * you may build or choose to stay at one weight throughout WOD: 5 rounds for time of: 5 Dumbbell Beast Makers 15/10 Assault Bike Calories SUBS: Bike = Row 20/15

WOD

Power Hour 7-1-20

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Bench Press 5×5 at 65% 1RM Deadlift 5×3 at 70% 1RM Asst: 3 sets 10 Db Shoulder press 10 single arm db front raise ea 10 single arm lateral raise ea 10 feet elevated glute bridges (weighted optional) 10 banded hammy curls

WOD

WOD Monday 6/29/20

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Olympic: 5 Hang Power Clean + Push Jerk + Hang Squat Clean + Split Jerks, pick load Every 2 mins for 10 mins. * you are free to build or stay at one weight throughout WOD: Complete as many rounds as possible in 10 mins of: 7 Power Cleans, 135/95 lbs 7 Burpees Cash Out: […]