7/27

7/27Warm Up 400 m Run / 500 m Row 20 GHD20 Push Ups 20 Air Squats 20 PVC Pass Thrus Dynamic Weight Lift Wednesday EMOM x 61 Squat Snatch (90%)Rest 4:00 EMOM x 6 1 Squat Clean & Jerk (90%)Rest 4:00 For Time: 30...

7/26

7/26Warm Up 400 m Run / 500 m Row 25 Air Squats 20 GHD 15 Push Ups 10 Hollow Rocks 5 Cleans (Light) Dynamic Strength: 10 Minutes to Find One Rep Max CleanPower or Squat WOD For Time 21 Hang Power Cleans...

7/25

7/25Warm Up 400 m Run / 500 m Row 20 Air Squats 3 x 5 Strict Pull Ups 20 Sit Ups 2 x 10 Thrusters (45/35)20 Push Ups Dynamic WOD For Time1000 m Run / 1600 m Row 40 Pull Ups 30 Thrusters (95/65)20 cal Row Endurance...

7/21

7/21Warm Up 400 m Run / 500 m Row 20 Sit Ups 20 Push Ups 20 Air Squats 20 Arm Circles (fwd & bk) Dynamic WOD "Star Spangled Dirty Thirty" For Time 30 Box Jumps (24/20)30 Jumping Pull Ups 30 KBS...

7/19

7/19Warm Up 400 m Run / 500 m Row 20 Sit Ups 20 Push Ups 20 Air Squats 20 Knee Raises 20 Arm Circles 5 Inchworm with Push Up Dynamic Strength: Dead Lift 10 Mins to find 1 Rep...
WORKOUT OF THE DAY