WOD 7.16.24

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A. For Quality 3-Part Pull + Push Conditioning EMOM x 6 Rounds 5 Bar Muscle-Up EMOM x 5 Rounds 4 Defecit Handstand Push-up EMOM x 4 Rounds 1 Legless Rope Climb + 1 Rope Climb B. For Time 10-20-30-40-50 Sit-up 100-200-300-400-500M Run –…

WOD 7.15.24

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A. For Load 1. Snatch Accessory Work Every 2:00 x 5 Rounds 3 Snatch Deadlift + 1 Snatch High Pull 3-5 Minute Rest 2. Snatch Complex Every 2:00 x 5 Rounds 1 Power Snatch + 1 Low Hang Power Snatch + 1 Hang Power Snatch B.…

WOD 7.14.24

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A. For Completion E4MOM x 5 Rounds 400M Run 2 Legless Rope Climb – Rest Remaining Time – Score Is Slowest Round B. For Max Distance On An 8:00 Clock... 6 Attempts At Max Distance Broad Jump Compare To September…

WOD 7.13.24

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A. For Load and Quality 4 Rounds 1:00 Kettlebell Front Rack Hold 15 Barbell Good Morning B. Partner Workout For Time 3 Rounds 20 Shoulder-to-Overhead 61/43 60 Walking Lunge 90 Double Under  

WOD 7.12.24

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A. For Load Deadlift 5-5-5-5-5+ – Max Reps On Last Set B. For Max Rounds 9 Minute AMRAP 12 Sumo Deadlift High Pull 43/29 6 Shuttle Run – 1 shuttle run is 25 ft down/25 ft back.  

WOD 7.11.24

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A. For Load On A 12:00 Minute Clock, Build To A Heavy... 1 Clean Pull + 1 Low Hang Power Clean + 1 Hang Power Clean Complex B. For Time 3 Rounds 30 Hang Power Clean 52/34 30 Bar Facing Burpee  

WOD 7.10.24

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A. For Max Rounds And Reps "Mary" 20 Minute AMRAP 5 Handstand Push-up 10 Alternating Pistol 15 Pull-up B. For Load 2 Rounds 10 Close Grip Bench Press 2 Rounds 10 Normal Grip Bench Press 2 Rounds 10 Wide Grip…

WOD 7.9.24

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A. For Time 8 Rounds 300M Row :30s Rest Between Rounds B. For Load Back Squat 5-5-5-5-5 Lift Every 3 Minutes  

WOD 7.8.24

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A. For Load Clean 5-5-5-5-4-4-4 B. For Time 6 Rounds 10 Dumbbell Burpee Deadlift 50/35# 10 Box Jump 30/24"  

WOD 7.7.24

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A. For Load and Quality 10 Rounds 20M Sled Push 20M Tire Drag 43/29 Recommended Weight On Sled And Tire Rest 1:00 Between Rounds B. For Max Rounds 15 Minute AMRAP 20 Calorie Row 15 Dumbbell Push Press 50/35# 10…