WODs


July 18, 2019 Thursday

Team of 2 alternating movements. Cluster is a squat clean thruster, from the floor every rep. cap 25 min


July 17, 2019 Wednesday

If there is not a bike open when you get there jump on a Ski Erg. Find a pace and fall into it! Learn to work for longer domains. Cap 35 min


July 16, 2019 Tuesday

Cap 15 min Pick a weight that you can aim for no more than two sets on the SDHP. For SDHP use KB on the turf.

This is meant to be heavy but no more than 70% of 1RM of power clean.


July 15, 2019 Monday

Warm up glutes and hips well. New set every 3 mins! cap 18

Use pull up bar for target! Hang on to the wall ball, aim for no more than 3 sets. cap 12


July 14, 2019 Sunday

DB squat snatch 10-8-6-4-2 Bar MU 1-2-3-4-5 Sub for bar muscle up is 2x burpee pull up


July 13, 2019 Saturday

Team of 2 Break up however but when you get to c&j's max reps in remaining time.


July 12, 2019 Friday

Cap 12 mins!

Team of two. Split however and run together. Cant work until both partners are back from run and touch bar.


July 11, 2019 Thursday

Team of 2 Split however, two dumbbells for the power cleans. Not enough rowers, ski!


July 10, 2019 Wednesday

For quality not time. Scale the HSPU to box push ups or handstand holds.


July 09, 2019 Tuesday

This is from floor so first rep should be a squat snatch into 4 more OHS. Build during these sets but no failed reps. 15 min cap

Every 5 mins start a new round for 4 rounds. Push the pace and get as much rest as possible. Try to get more rest than working time.


July 08, 2019 Monday

6x4 Deadlift every 2 mins for 6 rounds. You can build throughout these but DO NOT go above 70% of 1RM.

1:1 work to rest ratio! You do a full round 8,6,4,2 then your partner does a full round. Goal is to choose a weight that you will not have to put down! 5 rounds each and same weight for all movements.


July 07, 2019 Sunday

Happy Birthday John!


July 06, 2019 Saturday

10 mins to establish 1RM thruster form the floor. Try not to arch back in the press and use your hip drive to help bar get overhead.

Team of two! Break up however.


July 05, 2019 Friday

5x5 Building!

Teams of 4 each start on a different movement! 5 Rounds 1 min max effort stations 1. Cal ski 2. Push-up 3. Max effort bar hang 4. Rest Work hard!!!! You get a rest station each round.


July 04, 2019 Thursday

Special 4th Workout


July 03, 2019 Wednesday

Front squat from floor 4x5. Squat clean first rep into 4 front squats. Building in sets but do not go heavier than 65% of front squat. 18 mins to complete!

Try to hang on to the wall ball for all sets. Max should be only 2 sets per round. Fall into pace on the run and focus on your breathing.


July 02, 2019 Tuesday

1:1 work to rest ratio 5 rounds 18/12 cal bike 25-20-15-10-5 Shoulder to over head weights: 115,135,155,185,205 75,95,105,125,145 1 to 1 with your partner, full rounds. After partner 2 gets done both parnters help change weights before partner 1 gets on bike for next round. Goal is to never do more than 3 sets on STOH. cap:30 min


July 01, 2019 Monday

Drop and reset after each rep. Goal is to have no failed reps. All sets at percentage.


June 30, 2019 Sunday

If rowed on saturday bike: 15/10 cals ski:15/10 cals


June 29, 2019 Saturday

Team of 2. Break up however.