WOD

Wednesday, August 3rd 2016 Strength EMOMx12 ODD: 10 Pullups EVEN: 10 Pushups Conditioning AMRAPx20 30 DUs 20 Wall Balls 20/14 10 HSPU

Tuesday, August 2nd 2016 Strength Find 1RM OHS Conditioning For time: 100 Air Squats 50 Push Jerk 135/95 100 Air Squats

Monday, August 1st 2016 Conditioning For Time: 8 Deadlifts 225/185 40 Situps 80 DUs or 160 SUs 12 Pullups 80 Wall Balls 20/14 12 Pullups 80 DUs or 160 SUs 40 Situps 8 Deadlifts 225/185

Sunday, July 31st 2016 Closed – Rest Day

Saturday, July 30th 2016 “Smurf” Partner WOD For Time: 1/2 mile run 50 T2B 100 Parallette Dips 150 Wall Balls 20/14 1/2 mile run *both athletes complete the run, the rest of the work is shared

Friday, July 29th 2016 Rope Work EMOMx10 20 DUs or 40 SUs *SUs: focus on position, high, slow jumps **DUs: attempts count as reps Conditioning AMRAPx20 12 Deadlifts 75/55 9 Hang Power Clean 75/55 6 Front Squat 75/55 3 Push Jerk 75/55

Thursday, July 28th 2016 Conditioning 7 RFT: 8 Box Jumps 16 KB Swings 53/35 1 Lap Game Time “HS Hold Game” 5 Rounds: HS Hold For Time Losers: 10 Situps Winner: 5 Situps

Wednesday, July 27th 2016 Conditioning “Tabata”  Round 1: Squats Jumping Jacks Burpees Butt Kicks Round 2: Pushups Barbell Curls Strict Barbell Press Upright Row Round 3: Pendulum Lunges Romanian Deadlifts Frog Jumps Static Squat Round 4: Mtn. Climbers Situps Supermans In/Outs Round 5: Pullups Bent Over Row Reverse Grip Curl HS Hold Round 6: Wall

Tuesday, July 26th 2016 Conditioning Open Workout 14.5 – light For Time: 21-19-15-12-9-6-3 Thruster 75/55 Burpees

Monday, July 25th 2016 Conditioning Open Workout 14.1 AMRAPx10 30 DUs 15 Power Snatch 75/55 Abs 3 Rounds: 10 T2B 10 Situps 30 Flutter Kicks