Category: WOD

Warm-up: 6xEMOM 50M Shuttle Run with Med Ball 20/14 Weightlifting: Front Squat 6xE2MOM Front Squat 2 x 5 @ 65% 2 x 4 @ 70% 2 x 3 @ 75% WOD: For Time 21-15-9 DBx2 FR Lunges 30/50 Strict HSPU

Happy Independence Day, America! WOD: The Seven (For Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-ups Scaling Options: Handstand push-ups –> Pike push up –> Hand release push up A suicide bomber killed seven CIA officers and one Jordanian officer at a…

Warm-up: 3×3 Turkish Get Up (3 Each Side=1 Round) Go as heavy as safely possible Weightlifting: Snatch 6 x E2MOM 1 Snatch Pull + 2 Hang Power Snatch + 1 Power Snatch @ 70%+ WOD: 4 RFT 200M Run 25 Push Ups 200M Run 25 Air Squats 25 min CAP Rx+ 4RFT 200M Run 25…

Warm-up: Alt Tabata – 2 Tabata Sets 10 Beat Swings 10 Air Squats *Remember Tabata means max output for :20 with :10 rest Weightlifting: Clean 6xE2MOM 1 Clean Pull + 2 Hang Power Clean +1 Power Clean @ 70%+ WOD: For Time 5xE2MOM 10 Pull Ups Max Rep Thrusters 95/65 Rx+ 5xE2MOM 10 Pull Ups…

Weightlifting: Back Squat 6xE3MOM 2 x 5 @ 65% 2 x 4 @ 70% 2 x 3 @ 75% Shoulder Press: Seated DB Press between Squat Sets 3×10 WOD: Team of 2: 15 Min AMRAP 300 Double Unders 200 Air Squats 100 Push Ups 50 Burpees to 6FT Target

Weightlifting: Front Squat 3xE3MOM 3 x 10 Front Squat @ 70% Bent Over Row: DB Bent Over Row between Squat Sets 3×10 WOD: 5xE2MOM 15 Burpee Box Jump Overs Max Rep Deadlift 225/155 or scale to 70%

Warm-up: 6xEMOM 1 – 10 T2B 2 – :30 Sec Superman Hold Weightlifting: Snatch 6xE2MOM 1 Power Snatch + 1 Snatch @ 70%+ WOD: 15 Min AMRAP 16 Alt DB Snatch 50/35 2 Rope Climbs 200M Run RX+ 15 Min AMRAP 16 Alt DB Snatch 70/50 2 Legless Rope Climbs 200M Run

Warm-up: 3 Rounds for Quality 10 Shoulder Taps 10 WB *Shoulder taps should be in HS position. To scale do plank shoulder taps Weightlifting: Clean 6xE2MOM 1 Power Clean + 1 Clean @ 70%+ WOD: 12 Min AMRAP 1, 3, 5, 7, 9, 11, etc Power Clean 185/125 Shoulder 2 OH RX+ 12 Min AMRAP…

Warm-up: 12xEMOM Min 1: 100M Sprint Min 2: 10 Pull Ups and 10 Burpees *If cannot complete Min 2 movements, complete as many reps as possible WOD: For Time 1000M Row then 3 RFT 20 Russian KBS 70/53 20 T2B then For Time 1000M Row then 3 RFT 20 American KBS 70/53 20 T2B