Tuesday July 31, 2018
SWOD: 3 position snatch 1@50,60,70 Behind the neck split jerk 6x2 work for a challenging double WOD: 12/9 cal ski 9 hspu 5 power clean...
Monday July 30, 2018
SWOD: 1 Hang power clean + 2 power clean 1@50,60,65,70 Front squats 3@60,70,80,85 2x1@90 WOD: 10 ttb 10 alternating kB snatches 55/35...
Saturday July 28, 2018
LAKE WOD 2018: SWIM TO BUOY *(OR RUN TO CONE) TEAMS OF 2 (24 EACH) 48 BUDDY CARRY SQUAT 48 PUSH UP 48 TUCK SIT UP 48 SPLIT LUNGE 48...
Friday July 27, 2018
SWOD: Back squats 2x5@60,2x5@70 WOD: 1 min bike calories 1 min burpees 1 min wall balls 20/14 1 min box jumps over 24/20 1 min break 3...
Thursday July 26, 2018
SWOD: Squat snatches 3@50,60,2x3@65 Squat clean and jerk 2x3@50,2x2@60, 2x2@65 WOD: 1 15 snatches 135/95 400 run 15 Clean and jerk 400...
Wednesday July 25, 2018
WOD: 250 row 30 sec break 250 ski 30 sec break 250 row 3 rds 2 min between rounds Accessory: 3x20 front rack lunges (weighted) 4x10...
LAKE WOD ON SATURDAY
Come prepared to swim, run, and do some burpees! Arrival: 10:30AM WOD starts promptly at NOON! Bring items for a barbecue. Sign up on...
Tuesday July 24, 2018
SWOD: Power snatches 2x3@50,2x3@60 Emom for 3 split jerks 1-2 @50 3-4@60 5@65 6-7@70 WOD: 3 rds of Cindy 30 V-ups 3 rds of Cindy 60...
Monday July 23, 2018
SWOD: Hang power clean 2x3@50,2x3@60 Front squats 5@50,60,65,70 WOD: 20 min amrap 9 hspu 12 C2b pull ups 18 pistols 36 double unders
Friday July 20, 2018
SWOD: front squats 4X50,60,65,2X4@70 push press 5X3 WOD: 1 mile run 5 min. break 800m run 3 min. break 400m run
