Tuesday 6-20-2017

Pre Wod super set 4×8 each single leg step ups standing single arm kb press WOD amrap14 5x squat snatch 135/95 15x bar facing burpees...

Friday 6-23-2017

Pre Wod emom15 1st 5 – 3x tng power snatch 2nd 5 – 2x tng power snatch 3rd 5 – work to a max WOD 800m row 80x wall balls 20/14 40x burpees 20x dead lift 225/135 800m...

Monday 6-12-2017

Pre Wod 4x :20 on :20 off each L sit hand stand hold WOD 15 minute clock 4 rounds 8x ovhs 135/95 15x burpee over bar find max...

Tuesday 6-13-2017

Pre Wod reverse lunges 4×8 each leg WOD run 1 mile 50x hspu row 1 mile Weightlifting snatch 3×1 @ 90% split jerk 3×1 @ 87% back squat 4×1 @ 90% box jumps...

Wednesday 6-14-2017

Pre Wod emom10 5x push ups 5x sit ups 1x shuttle run TEAM WOD 100x wall balls 20/14 80x pull ups 60x burpee box jump overs 20″ 40x kbs 70/55 20x clean and jerk...

Thursday 6-15-2017

Pre Wod front squat 2×3 @ 80% 1×10 @ 65% 2×3 @ 80% WOD 9 minute ladder 3x dead lift 165/115 3x t2b 6 6, 9 9, etc Weightlifting clean and jerk 3×1 @ 90% snatch balance 3×2 @ 87% front squat 4×1 @ 90% uneven carrys down and back...