Wednesday July 12, 2017

Skill: Bar Muscle Up

Coaches will have strength work designedto build your capacity for this movement. On top of that we will work the jumping bar muscle up as well.


12 min AMRAP

2 Rope climbs

4 wall walks

20 Medball Cleans 20/14

Tuesday July 11, 2017

Team WOD!!!

In teams of 3

4 min

max cal row

max wallballs 20/14

max GHD Sit-ups or V-ups 

2 min 

max cal row

max wallballs 20/14

max GHD Sit-ups or V-ups 

This is an 18 min clock; three 4 min segments followed by three 2 min segments. Each member of the three person team starts on a different element. At 4 minutes they rotate to another and then after 4 minutes rotate to the last one. Repeat for the three 2 minute segments.


Bench Press


Use the two sets of 10 to warm up and get a feel for what you can handle for 20

Monday July 10,2017

Skill: 3 Cleans6 sets
Like last week go for precision. If 

the weights are moving well add 

Or increase weight over the double from last Monday. A good benchmark to shoot for is the same weight as last week with the extra rep(3 this week over the 2 last week)
WOD: 3 Rounds

Run 400m

15 Back Squats 135/95* **

15 Pullups

*Bring Bar from the Ground.

**Be Strong 205/135 x 10

Friday July 7, 2017

Skill: Back Squat w pause

5 x 3


Run 800 m

25 Deadlift 225/155

25 wallballs 20/14

25 kb swings 53/35

25 wallballs 20/15

25 deadlifts 225/155

Run 800 m

Thursday July 6, 2017


Snatch Balance


Work on speed here. If it feels good move up.


6 rounds

200 m run

4 hspu 

8 Burpee box jumps 24/20