WOD: 07/29/19

“Foghorn Leghorn”

30 minute EMOTM of:
1: Back Squat, 3 reps
2: Max Ring Dips
3: Rest

WOD: 07/28/19


“Goblin”
25 minute AMRAP of:
25 DB Deadlifts
400m run
50 Sit-ups
400m run
25 DB Squats
400m run
50 Sit-ups
400m run
25 DB Push Press

*50/35-lbs. DB.

WOD: 07/27/19

4 rounds for time:
50 Double-unders
15 Snatches, 95/65-lbs.

Every 2:00 for 16 minutes:
Squat Clean, 1 rep

*Build to 82%+ of your 1RM.

Come to the workout at 9am then stick around for snacks afterwards. Let’s send Joey off to WIN the GAMES!!!!

WOD: 07/26/19

“Jaws”

Deadlift 10-8-6-4-2 reps

*Between sets: 5 Turkish get ups each side

Strict press 10-8-6-4-2 reps

*Between sets: 10 Floor Presses

WOD: 07/25/19

“Hammerhead”
16 minute AMRAP of:
200m run
12 wall balls, 20/14-lbs.
10 push-ups

WOD: 07/24/19

“Sevengill”

28 minute EMOM:
1: Max Toes to Bar
2: Rest
3: Max Calorie Row
4: Rest

WOD: 07/23/19

“Mako”

3 rounds for time of:
12 power snatch 95/65-lbs.
12 burpees over the bar

Rest as needed.

3 rounds for time of:
8 power snatch 115/75-lbs.
12 burpees over the bar 

Rest as needed.

3 rounds for time of:
4 power snatch 135/95-lbs.
12 burpees over the bar

WOD: 07/22/19

Work up to a Heavy:
Hang Squat Clean

“Thresher”
15 minute AMRAP of:
3,6,9,12,15…
Power cleans, 135/95-lbs.
Handstand push ups

WOD: 07/21/19

“Hades”

For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Devil’s Press, 50/35-lb. DBs

*After each set 150m Sprint.

WOD: 07/20/19

“Aphrodite”

For time:

400m relays until 1 mile

Then,

3 rounds
30 syncro Goblet Squats, 53/35-lbs.
15 syncro Burpee Pull ups

Into,

400m relays until 1 mile