Daily WOD

Friday’s WOD

7/5 L2 Skill Bulgarian Deadlift (barbell) 3×12 (per side) Work to a heavy set of 10 over 3 sets, Rest approximately 2 mins between sets WOD Death By Burpees (to 6″target) EMOM until failure Beginning with 1 burpee at minute one, athletes will add 1 repition every minute until they are unable to complete the…

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Sunday’s WOD

7/7 Skill 3 Rounds 10 Straddle Pulse (per side) 10 Kneeling Bent knee side raise 10 PVC/ Training Bar Cuban Press WOD For TIme Row 2000m 3 Over The Erg Burpees EMOM

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Saturday’s WOD

7/6 L2 Skill NONE WOD Partner WOD 3 Rounds for TIme both partners working at the same time Partner A: 40 Alt DB Snatch (50/35), 20 Jumping Lunges Partner B: 10 HSPU, 20 Med Ball Situps Run 400m Partner A: 10 HSPU, 20 Med Ball Situp Partner B: 40 Alt DB Snatch, 20 Jumping Lunges…

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Thursday’s WOD

In teams of 4: The Boston V Party 200 V Ups Give me liberty or give me deadlifts 20 Deadlifts (225/155) 400 Double Unders The Wall Ball Shot heard round the world 200 Wall Balls Washington Crossing the Delaware 3000m Row

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Wednesday’s WOD

L2 Handstand Skill Work 5x1min (Rest 1:1) WOD AMRAP 15 Row 20 Cal 20 HR Push Ups 20 American Swings (53/35) L1 32 rd TABATA Goblet squats box dips push ups v ups

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Tuesday’s WOD

7/2 L2 Skill DB Bench press 3×12 Work to a heavy set of 10 over 3 sets, Rest approximately 2 mins between sets WOD Alt EMOM 16 ODD: 5 DB thruster (R), 5 DB Thruster (L)(Choose weigh)t, 8 T2B EVEN: 10 Burpee Box Jumps (24/20)

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Monday’s WOD

7/1 L2 Skill Front Rack Step Up 3×12 (per side) Work to a heavy set of 10 over 3 sets, Rest approximately 2 mins between sets WOD 3 Rounds for time 15 Strict Pull Up 20 Squat Snatch (75/55) Run 400 L1 18 min EMOM Even 20 Russian Swings Odd – 10 burpees

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Sunday’s WOD

6/30 Skill 3 Rounds 10 Glute Ham Raise 10 Man Makers 10 Dead Bugs WOD 6 RFT 8 Burpees onto a 4″ plate 10 HR Push Ups 12 V-Ups

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Saturday’s WOD

L2 Row 2500m Then 3 Rounds of 20 Deadlift (205/140) 20 C2B Pull Ups Run 2 laps 3 Rounds 40 Goblet Squat (70/53) 40 Push Ups Row 2500m Row and all reps are split in half, Run is completed together L1 15 min AMRAP 400 m run 10 thrusters 10 v ups

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Friday’s WOD

6/28 L2 Skill Strict Press 6×3 Increasing each set WOD 5 RFT 15 T2B 15 BBJ (24/20) 15 Russian KBS (70/53) L1 100 air squats 80 sit ups 60 DB snatch (30 each side) 400m run

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