Friday, July 20, 2018

Saturday 180721

Partner WOD
3 Rounds For Time:
Run 400 Meters together
60 Power Cleans (95/65)
60 Box Jumps (24/20)
Partner 1 does as many power cleans while partner 2 does box jumps. Alternate back and forth until 60 reps of each exercise has been completed on each round.

Thursday, July 19, 2018

Friday 180720

Strength:
Every two minutes for 8 minutes (4 sets) of:
Shoulder Press 4 reps Go as heavy as possible
Every two minutes for 8 minutes (4 sets) of:
Push Press 4 reps
WOD:
For time:
Air Bike, 40/30 Calories
40 Burpee Pull-Ups (pull-up bar 6 inches above standing reach)

Wednesday, July 18, 2018

Thursday 180719

Strength:
Dead-lift
5 reps @ 55%,65%
Max reps @75%*
*Touch and go. No regrip.
WOD:
7 minute AMRAP
Row 200 meters
50 Double-unders

Tuesday, July 17, 2018

Wednesday 180718

For Time:
50 Sumo Deadlift High Pulls (75/55)
50 Wall Balls (20/14)
Run 400 Meters
35 Sumo Deadlift High Pulls
35 Wall Balls
Run 400 Meters
20 Sumo Deadlift High Pulls
20 Wall Balls
Run 400 Meters

Monday, July 16, 2018

Tuesday 180717

5 Rounds For Reps On Each Round
Max Rep Dumbbell Bench Press (pick weight, make it challenging)
Max Rep Strict Weighted Pull-ups (use one of your bench press DBs)
Rest 2 minutes between exercises and rounds.

Sunday, July 15, 2018

Monday 180716

Strength:
15 minutes to establish a 1RM Hang Squat Clean Thruster
WOD:
21-15-9 rep Rounds For Time
Hang Squat Clean Thruster @ 55% of 1RM
Lateral Burpees Over The Bar

Saturday, July 14, 2018

Sunday 180715

Closed. Go swimming, stand-up paddle boarding or something aquatic. Its too dang hot out.

Friday, July 13, 2018

Saturday 180714

‘Terry’
1-mile run
100 push-ups
100-meter bear crawl
1-mile run
100-meter bear crawl
100 push-ups
1-mile run
 Drug Enforcement Administration Special Agent James “Terry” Watson, 43, of Holly Ridge, Louisiana, was killed during a robbery attempt in Bogotà, Colombia, on June 20, 2013. Prior to his 13 years of service with the D.E.A., Special Agent Watson worked for the U.S. Marshal’s Service and served in the U.S. Army.

He is survived by his wife, Fadia Margarita De La Rosa; father, Paul, and his wife, Linda; mother, Henrietta; brother, Scott; and numerous other family members and friends.

Thursday, July 12, 2018

Friday 180713

4 Rounds For Time
10 Burpees (jump to a target at least 6 inches above your max reach)
Run 200 Meters
20 Kettlebell Swings (55/35)
Row, men 200 M/women 150 M

Wednesday, July 11, 2018

Thursday 180712

‘Blame Patrick’
Death by Body Weight Back Squat
Rest 5 minutes
Death by 3/4 Body Weight Push Press
Rest 5 minutes
Death by 1.5x Body Weight Deadlift
For Total Reps