WODS

21 07 2018 – Saturday – Jordy’s Goodbye

WOD
Teams of 2

800m Farmer’s Carry 24/16
100 Squat / Plank Hold
90 Pull Up / Superman Hold
80 Sit Up / Wall Sit Hold
70 Burpee / Hang Hold
60 HR Push Up / HS Hold
50 Partner Deadlift 100/70
400m Farmer’s Carry

20 07 2018 – Friday – Bench Press

SWOD
Bench Press
3 @ 80%, 3 @ 85%, 3+ @ 90%
(Based off 90% of 1RM)
——————–
METCON
4RFT

400m Run
20 Box Jump 20″
10 Pull Up
20 Jumping Lunge
10 Ring Dip

18 07 2018 – Wednesday – Back Squat

SWOD
Back Squat
3 @ 80%, 3 @ 85%, 3+ @ 90%
(Based off 90% of 1RM)
———————-
METCON

21-18-15-12-9-6-3
Overhead Squat 45/30
3-6-9-12-15-18-21
Pull Up

17 07 2018 – Tuesday – Ring Row

SWOD
1. Weighted Pull Up
3-2-2-2-2-2

2. 50 Ring Row
Every Break 12 Hollow Rock
———————
METCON
36-18-9

Row (Cals)
Push Press 45/30
Knees to Elbow
Wall Ball

16 07 2018 – Monday – Strict Press

SWOD
Strict Press
5 @ 65%, 5 @ 75%, 5+ @ 85%
(Based off 90% of new 1RM)
———————
METCON
AMRAP 12

6 Strict HSPU
9 Deadlift 102/70
30 Double Under

14 07 2018 – Saturday – 1776

WOD
‘1776’

Team of 3 – Complete 1776 Reps In Total

American Swing 24/16
Box Jump 24″/20″
Air Squat
Push Up
Burpee
Pull Up
Sit Up
Row (Cals)
Double Under
Wall Ball
Plate Slam 15/10
KB Push Press 20/16

13 07 2018 – Friday the 13th!

SWOD
Deadlift
5 @ 65%, 5 @ 75%, 5+ @ 85%
(Based off 90% of 1RM)
——————-
METCON
3RFT

600m Run
30 Good Morning 20/15
30 Knees to Elbow

12 07 2018 – Thursday – DB Snatch

SWOD
1. EMOM 6
20s HS Shoulder Tap

2. E2M x 5
200m Run
Max Effort HS Push Up
——————-
METCON
3RFT

16 Toes to Bar
12 Push Jerk 70/50
8 Alt. DB Snatch 22.5/15

11 07 2018 – Wednesday – Fight Gone Bad

SWOD
Bench Press
5 @ 65%, 5 @ 75%, 5+ @ 85%
(Based off 90% of 1RM)
———————
METCON
‘Fight Gone Bad’

3 Rounds of 1min:
Wall Ball
SDHP 35/25
Box Jump 24″/20″
Push Press
Cal Row
Rest