Wednesday July 26, 2017


Ghd sit-ups 

Beginners: 4 sets of <15 

intermediate: 4 sets of 15-20

Advanced: 4 sets of 20+

7 min AMRAP

3, 6, 9, 12….


15 jumping chest to bar pull-ups 

July 25, 1982

This WOD has 3 movements. All should be approached with the hope of being unbroken or scaled. If you get the loading right this will be a really cool workout. If you get a little nervous try this with a partner as just a 35 min AMRAP and share the work!


Every 5 minutes for 35 minutes

7 thrusters 205/135 

25 Deadlifts 205/135

82 double unders

*Score each round. Add the times together… or make your coach do it.

Monday July 24, 2017


Power clean + hang power clean


Take your time between efforts. Focus on being fast and precise with the heaviest weights possible.


Run 400m

40 power snatches 95/65*

40 overhead squats 95/65*

*for every break run 200 m. Break is dropping the bar, resting/pausing in the hang, or stopping at the bottom. The only place you can stop moving and not have to run is at the top of the movement w/arms locked out overhead.

Post WOD(optional)

50 ab mat sit-ups 

Friday July 21, 2017

Have fun with this one!


Start a new workout every 10:00 for 30:00. (Can be done in any order)

A) 750 m row+35 burpees+50 jumping lunges

B) 1.5 mile bike+35 sdhp 70/53+50 ab mat sit-ups 

C) Run 800 m+35 hspu+50 front Squats 95/65

Thursday July 20, 2017

Skill: review WOD movements 

Partner WOD 

30 min Amrap

Filthy 50
Optional Post WOD: partner 800 m run carrying a medball.