Warm up: Band work / Empty barbell work
- Every minute on the minute for 20 minutes:
Odds: 2 Overhead squats
Evens: 2 Power snatches
2. 20, 15, 10, 5 reps for time:
Overhead squats @ 75 / 53
Bar facing burpees
Overhead squat
WOD Monday July 27th
Warm up: 2 minute jump rope / Band pull aparts / 1 minute squat hold / Empty bar overhead squats
- Overhead squat: 5 sets of 3 reps
2. 3 Rounds for time:
50 Double unders
25 Wallballs
(Unbroken?)
Partner WOD Saturday June 20th
In teams of 2 or 3:
Complete:
100 Thrusters 95 / 63
100 Burpees
100 Overhead squats
100 Burpees
WOD Friday June 5th
Warm up: Butt kickers / Toy soldiers / Ground to overhead with a plate
- Super set x 6 sets:
Pendlay Row x 6
Seated box jump x 3
2. 12 Rounds for time:
6 Overhead squats
8 Wallballs
WOD Thursday May 21st
Warm up: 50 KB figure 8’s
- Pendlay Row: 6 sets of 6
2. Strict pullups: 3 sets of max reps
3. For time:
500 meter row
25 Overhead squats @ 75 / 53 lbs
WOD Thursday April 30th
Warm up: Band pull aparts / Supermans
- Row: 4 x 12
2. As many rounds as possible in 16 Minutes of:
12 Overhead squats
4 Wall climbs
12 Power snatch
4 Wall climbs
WOD Thursday December 26th
Warm up: Pvc Pass through x 15 / Kang squat x 10 / Sit ups x 15
- Overhead squat: 10, 8, 6, 4, 2
2. 10 Rounds for time of:
10 Pushups
20 Double unders
WOD Tuesday October 9th
Warm up:
Every 75 seconds:
- BTN Push press: 3 x 2
2. BTN Push Jerk: 3 x 2
3. Heaving snatch balance: 3 x 2
4. For time:
50 Overhead squats @ 135 / 93
10 Pullups every time you put the bar down
SONY DSC
WOD Monday July 23rd
Warm up: 200′ high skip / X walk / GHD sit up / GHD raise
- Back squat: 30 minutes to work up to a 1 rep max for the day
2. For time:
20 Strict pullups
40 Overhead squats @ 95 / 63 lbs
80 Double unders
WOD Monday June 25th
Warm up: 2 Minute row / Banded good mornings / Glute ham sit ups / Glute ham raise
- Every 90 seconds for 5 sets:
3 second paused front squat: x 3 reps ( 65% of max )
Go up in weight
2. Every 90 seconds for 5 sets:
Back squat x 3 reps ( 80% of max )
3. For time:
20 Calorie row
40 Overhead squats @ 75 lbs / 53 lbs
20 Calorie row
