Wednesday, June 27th WOD

Workout for Wed., 6/27:

Warm Up!

Gymnastics –

EMOM 6

Min 1: Max hold at top of pull up

Min 2: Max hang from bar

WOD –

AMRAP 8

15 DB Push Press

10 Burpee Box Jump Over

Tuesday, June 26th WOD

Workout for Tue., 6/26:

Warm Up!

WOD –

3RFT

400m run

10 C2B

10 OHS

15 min cap

Monday, June 25th WOD

Workout for Mon., 6/25:

Warm Up!

WOD –

Pause front squat

3-3-3-3-3

3 seconds on the way down

2 seconds in the bottom

Explode up

Friday, June 22nd WOD

Workout for Fri., 6/22:

Warm Up!

WOD – 

Beep test emom till failure

7 thrusters

7 pull-ups

7 burpees

Thursday, June 21st WOD

Workout for Thu., 6/21:

Warm Up!

WOD –

NFT

5×10 dl

After each set

20 banded sit-ups

30 ft hs walk

Wednesday, June 20th WOD

Workout for Wed., 6/20:

Warm Up!

Gymnastics –

4 sets

Max strict pull ups

Max ring dip

Rest: 2:00

WOD –

For time

400m run

30 wbs

10 t2b

20 wbs

10 t2b

10 wbs

5 t2b

400m run

Tuesday, June 19th WOD

Workout for Tue., 6/19:

Warm Up!

Gymnastics –

Emom x 8

Min 1: Max top of dip hold

Min 2: Max bottom dip hold

WOD –

10 min AMRAP

20 push ups

10 kb snatch (5 each arm)

Monday, June 18th WOD

Workout for Mon., 6/18:

Warm Up!

WOD –

3 rounds

60 dus

40 wbs

20 hang cleans

Rest 2:00

Friday, June 15th WOD

Workout for Fri., 6/15:

Warm Up!

WOD –

Solo or teams of 2

5 rounds

15 tire flips

10 DB thrusters

200 m run (run together if done with a partner)

Thursday, June 14th WOD

Workout for Thu., 6/14:

Warm Up!

WOD –

NFT

3 rounds

1:00 bird dog each side

20 banded squats with barbell

3- 10 ft legless rope climb or 2 rope climbs