WOD July 21, 2018

*9AM members WOD
*10AM FREE community “get your feet wet” workout
*11AM Advanced Mash Up (moved to Saturday from Sunday this week only)

A. Tabata x8
partner T2B kipping drills

B. WOD:
10-9-8-7-6-5-4-3-2-1
burpee box jump(24/20)
wallball (20/14)
toe2bar

WOD July 20, 2018

*FYI Advanced Mash Up will be held on Saturday this week at 11am

A.
Tabata
Pull up progression
Odd: negative pull ups
even: Max set strict pull ups

B.
Hero WOD
“Harper”
23 min AMRAP
9 chest 2 bar pull up
15 power clean (135/95)
21 air squat
400m run

WOD July 19, 2018

A.
Snatch complex
4 min EMOM @ 65%
1 x snatch deadlift high pull
1 x power snatch
1 x overhead squat

B.
5 rounds
:30 overhead squat max reps (95/65)
:30 power snatch max reps
:30 lateral (and long way) box jump overs max reps (24/20)
:90 rest
*score is total reps for all rounds

WOD July 18, 2018

A.
Skill
rope climbs
6×1 (challenge your current ability)
-weighted
-legless
-L-sit
_legless & weighted

B.
WOD:
5 rounds for time
10 deadlift (225/155)
150m medball run (20/14)

WOD July 17, 2018

A.
4 X E3MOM (12 min, 4 sets)
5 strict Weighted pull ups (sub weighted ring rows)

B.
15 min AMRAP
15 burpee
20 kettlebell clean (53/35)
50 foot pavement sled push (5×45/4×45)

WOD July 16, 2018

FOCUSED STRENGTH DAY

A.
Strict Press
5×5 @ 75%

B.
Back Squat
5×5 @ 75%

WOD July 15, 2018

*10am FREE community workout
*11am Advanced Mash Up

10am WOD:
Partner Workout
50 wallball (20/14)
50 “see the lights” (15/10)
50 pull up
40 wallball
40 “see the lights”
40 pull up
30 wallball
30 “see the lights”
30 pull up
20 wallball
20″see the lights”
20 pull up

WOD July 14, 2018

*9am members workout
*10am FREE community class

A.
Team relay:
sled push

B.
WOD:
3 rounds
400m run
21 kettlebell swing (53/35)
18 kettlebell squat
15 toe2bar

WOD July 13, 2018

Happy Friday the 13th! 4 days left of the ocean dip challenge!

A.
Core Tabata
odd-russian twist with KB (53/35)
even-yard dog hold

B.
skillz
Turkish get-up
build to a heavy single (KB or DB)

C.
5 rounds
2 min each round, 2 min rest between
row 150m sprint
max set thrusters (95/65)
*score is total thrusters for all 5 rounds

WOD July 12, 2018

A.
Tabata x8
-wallwalks
-handstand holds
-handstand walks
-obstacle course
*challenge your current skill level

B.
tabata x8
(2 rounds)
1. negative pull up
2. static chin over bar hold
3. L-sit hold
4. max set strict pull ups

C.
12 min EMOM
5 high burpee box jump overs (30/24)
5 ring dip
5 handstand push up
*goal is 10-12 seconds rest, modify reps up or down accordingly