Workout of the Day (WOD)

Wednesday, July 17, 2019

For Time:
-25 Strict Press 75/55 RX+ 95/65 MRX 55/35
-800m Run or ROW or 2km A-Bike
-25 Push Press 95/65 RX+ 115/75 MRX 75/55 
-800m ROW or Run or 2km A-Bike
-25 Push Jerk 115/75 RX+135/95 MRX 95/65 
-800m Run or ROW or 2km A-Bike
-25 Split Jerk (alt feet) 135/95 RX+165/115 MRX 115/75

Tuesday, July 16, 2019

5min Ascending AMRAP of:
-5 Hang Squat Cleans
-1 Ring MU MRX 1 Burpee C2B 
-5 Hang Squat Cleans
-2 Ring MUs MRX 2 Burpee C2B
continue pattern 5-3; 5-4; 5-5….
Rest 3min
4min Ascending AMRAP of:

-4 Front Squats
-2 Bar MU MRX 2 Burpee Pull-Ups 
-4 Front Squats
-4 Bar MUs MRX 4 Burpee Pull-Ups
continue pattern 4-6; 4-8; 4-10….
Bar Loads = 115/75 RX+135/95 MRX 95/65

Monday, July 15, 2019

For Time:
-21 Power Snatch 115/75 RX+ 135/95 MRX 95/65
-15 Bar Facing Burpees 
-9 HSPU or 9 S2O RX+ Strict MRX 2/4″ Rise 
-6 Bar Dips (RX+Ring Strict/ MU Into)
-300m Row or Run or 0.8km A-Bike
-6 Bar Dips (RX+Ring Strict/ MU Into)
-9 HSPU or 9 S2O RX+ Strict MRX 2/4″ Rise 
-15 Bar Facing Burpees
-21 Power Snatch

Saturday, July 13, 2019

“EVA vs KELLY” by DB 
For Time:

-800m Run
-30 KBS 55/35# RX+70/55# MRX 45/25# 
-30 Pull-ups MRX Ring Rows
Rest 2min
-400m Run
-30 Box Jumps 24/20″ RX+ 30/24 MRX 20/18″ 
-30 WallBalls 20/14lbs 10/9′ MRX 20/10 9′
Rest 3min
-800m Run
-30 KBS
-30 Pull-ups MRX Ring Rows 
-400m Run
-30 Box Jumps
-30 WallBalls

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