8-7-19 WOD

Hang Squat Clean + Squat Clean 1-1-1 *Work up to a heavy set for the day. Drop the bar between reps. Focus on a strong pull from the hang. THEN 20 Minute AMRAP, With a Partner: 100/80 Calorie Row 100 Toes to Bar 100 Thrusters (95/65#) *One person works while the other rests. Break up

8-6-19 WOD

7 Minute EMOM: Hang Snatch + Snatch @ 75% of 1RM *Shoot for 75%. Drop the bar between reps. The hang is anywhere above the knees. THEN 15 Minute AMRAP: 15/12 Calorie row 30 Double Unders 5 Power Snatches (135/95#) Get into a group of 3 and rotate movements for 15 minutes. Make sure everyone

8-5-19 WOD

Strict Pull up Test out – warm up well for this – give it hell THEN Bench Press 5-5-5 *You are working up to 3 heavy sets of 5 on the bench press today. They can all be at the same weight or you can add a little weight each set. THEN For Time: 15

8-2-19 WOD

3 Squat Clean + 1 Split Jerk 1-1-1 *Work up to a heavy set of this. Really focus on the final split jerk after the 3 cleans. Drop the bar after each rep. Try to make all 3 cleans look the same! THEN 3 Rounds for Time: 15 Thrusters (115/75#) 30 Toes to Bar 15

8-1-19 WOD

With a Partner, For Time: 50 Bar Muscle Ups 50 Power Snatch (135/95#) 50 Burpee Box Jumps (24/20#) 100/80 Calorie row *With a partner. One person works while the other rests. The sub for the bar muscle ups is burpee pull ups. Scale the weight on the snatches so you can go quick singles back

7-31-19 WOD

3 Sets 5 Overhead Squats (add weight each set) 5 Strict Pull Ups THEN 3 Rounds for Time: 25 Overhead Squats (135/95#) 15 Strict Pull Ups *Alternate rounds with a partner or rest 2 minutes after each round. The OHS should be 1-2 sets so scale the weight accordingly. Were still working on strict pull

7-30-19 WOD

Back Squat 5-3-2-1-1 *Work up in weight each set. The top two singles should be around 90% at most for reference. Work up in weight to that 90% for the last two singles if possible. THEN For 4 Cycles: AMRAP In 4 Minutes of: 100 Double Unders 25/20 Calorie Row Max Reps Push Ups *Score

7-29-19 WOD

Bench Press 10-10-5-3-1 *The first two sets of 10 should be warm up sets. Then you are working up to a heavy set of 5 then a heavy set of 3 then a heavy set of 1 for the day. Make sure you have a spotter when going for these. Do 10 Inverted or Ring

7-26-19 WOD

Power Clean + Squat Clean 1-1-1 *Work up as heavy as you can for this complex. Drop the bar in between reps. The power clean should be the limiting factor! THEN Squat Clean 3×1 *Hit 3 good squat cleans at the weight you ended on for the Power Clean + Squat Clean to finish off

7-25-19 WOD

Snatch 1-1-1 3×2 @ 75% *Work up to a heavy single for the day. This is a full squat snatch. After you hit your heavy single, drop the weight to 75% of what you hit and do a 3×2 all at the same weight. Focus on technique and footwork. Drop the bar between reps. THEN

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