WOD

04.07.2018

Warmup

Mobility

3 Rounds:
5 strict hand stand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)

100 Calorie Schwinn Bike

3 Rounds:

5 strict Hand stand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)

03.07.2018

Warmup

Mobility

5 Rounds:

1 Minute Front Rack Dumbbell Step Back Lunges *22.5/15 **15/10

1 Minute Double Unders

1 Minute Calorie Bike

1 Minute Rest

02.07.2018

Warmup

Mobility

For Time:

30 Snatches *40/30 **30/20

30 Clean and Jerks

30 Thrusters

30.06.2018

Warmup

Mobility

“Kelly”

5 Rounds For Time:

400 Meter Run or 500/400 mt row or 40/28 kcal bike

30 Box Jumps 60/50

30 Wallballs 9/6

28.06.2018

Warmup

Mobility

“JACKIE”

afap

1000 mt ROW

50 THRUSTERS *empty bar

30 PULLUPS

27.06.2018

Warmup

Mobility

For Time:
50 Clean and Jerks *60/40 **50/35

On the Minute – 5 Toes to Bar

26.06.2018

Warmup

Mobility

FOR TIME

21-15-9
Front Squat *60/40 **40/25

Kettlebell Swings *32/24 *16/12

400 Meter Run

25.06.2018

Warmup

Mobility

1 – Deadlift 15′
Build to a Heavy Single

AMRAP 12:
6 Strict Handstand Push-ups

9 Deadlifts *100/70 **70/45

30 Double Unders

22.06.2018

Warmup

Mobility

3 Rounds:
10 Toes to Bar
10 Bar Facing Burpees
10 Power Snatches *40/30 **30/20

70/40 Calorie Schwinn Bike

2 Rounds:
10 Toes to Bar
10 Bar Facing Burpees
10 Power Snatch *50/35 **35/25

70/40 Calorie Schwinn Bike

1 Round:
10 Toes to Bar
10 Bar Facing Burpees
10 Power Snatch *60/40 **40/30

time cap 30′

21.06.2018

Warmup

Mobility

3 Rounds of 1 Minute at Each Station:

0′ – Wallballs 9/6
1′ – Sumo Deadlift High Pulls 35/25
2′ – Box Jumps 60/50
3′ – Push Press 35/25
4′ – Calorie
5′ – Rest