PARTNER WOD: “TUDER” For Time: 1 Mile Run (together) 31 Push-ups (each) Then, 20 Rounds (switch after each round: 3 Deadlifts (135/95) 3 Clean and Jerks 3 Front Squats Then, 31 Push-ups (each) 1 Mile Run (together)
STR: Sumo Deadlifts WOD: 5 RFT: 20 Burpees 8 Sumo Deadlifts 10 Strict Pull-ups 12 Box Jumps (30/24)
STR: WEEK 1 of 9 Strict Press WOD: AMRAP 16: 600m Run 30 Sit-ups 30 DBL DB Push Press
STR: WEEK 1 of 9 Snatch WOD: EMOM 16: Alternating between, 1- 15/12 Cal AB 2- 15 Toes To Bar 3- Max Hang Power Snatch 4- Rest
STR: WEEK 1 of 9 Back Squats WOD: AMRAP 6: 50 DUs 12 Back Squats ⁃ REST 2:00 AMRAP 6: 50 DUs 6 Back Squats *Heavier Weight.
4th of July WOD: “Glen” For Time: 30 Clean and Jerk (135/95) 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees ⁃ Can be performed with a partner. Split everything as needed. One partner works at a time.
PARTNER WOD: For Time: 600m Run (together) Then, 3 Rounds: 20 Burpee Pull-ups 40 Box Step Overs 60 KBS Then, 600m Run (together) ⁃ Split reps as needed. ⁃ Wear a weight vest if you have one.
WOD: 3 RFT: 50 DUs 40 Sit-ups 30 Alt Hang DB Snatch 20 Alt DB Slides 10 Box Jumps (30/24)
STR: Deadlifts WOD: EMOM 15: Alternating between, 1- 12/10 Cal AB 2- 7 BFB + 5 Deadlifts 3- :40 Max Strict Pull-ups ⁃ Add 1 Cal every round.
WOD: For Time: 800m Run 32 KB/DB Goblet Alt Lunges 50 Alt Horn Taps 400m Run 28 KB/DB Goblet Alt Lunges 50 Alt Horn Taps 200m Run 24 KB/DB Goblet Alt Lunges 50 Alt Horn Taps
