June 28, 2019

SWOD:

Push press 3@60,70,80Max UB reps @90

WOD:

15 min amrap

2 devil presses 50/35

#1 round of Friday

4 devil presses

1 round of Friday

Keep adding 2 devil presses

*Friday is: 7 pull ups + 10 wall balls 20/14#

June 27, 2019

WOD:

Teams of 2 

1k row

100 dubs

1 mile run 

1 mile bike 

500 row 

50 dubs 

800 run 

800 bike 

250 row 

25 dubs

200 run 

.2 miles bike

June 26, 2019

SWOD:

Deadlift 

3@60,70,80

Max UB reps @90 

WOD:

18 min amrap 

6 cal bike

6 T2B 

6 front squats/12 front rack lunges 

(Alternate front squats and lunges every other round) 95/65#

June 25, 2019

WOD:

From 0:00 to 10:00

6 power cleans 185/135

12 pull ups 

5 rds 

From 10:00 to 18:00

1200 mts run 

From 18:00 to 32:00

21-15-9

Jerks 135/95

Burpees over bar 

HSPU

June 24, 2019

SWOD:

Back squats 

3@60,70,80

Max UB reps @90 

WOD:

Every 3 min for 15 min (5 rds) 

15/12 cal row 

15 wall balls 20/14# 

Max KB swings 55/35#

June 21, 2019

SWOD:

Push presses 

5@65,75,80

Max UB reps @85

WOD:

“Chad Engle” 
8 rounds of:

8 cal row

8 box jumps 30/24

8 burpees 

8 alternating dB snatches 70/50#

June 20, 2019

SWOD:

Every 2 min for 20 min (10 rds) 

10/7 cal bike 

3 hang power clean 

(Climb weights every 2 rds) 

WOD:

12 min amrap

7 T2B

21 double kB Russian swings 35/25# 

7 T2B 

21 GHD sit ups

June 19, 2019

SWOD:

Deadlift 

5@65,75,80 then max UB reps @85

WOD:

15 min amrap 

5 bench presses 185/135

1 rope climb 

15 wall balls 20/14#

200 mts run

June 18, 2019

SWOD:

Every 2:30 min for 6 rds 

250/200 mts row 

3 power snatches 

(Start around 50% of Snatch and climb) 

WOD:

30-20-10 

KB swings 55/35

15 pull ups 

30 dubs 

Immediately into 

10-20-30 

kB swings 55/35

15 HSPU 

30 dubs

June 17, 2019

SWOD:

Back squats 

5@65,75,80 then max UB reps @85 

WOD:

10/7 cal bike 

10 T2B 

front squats 185/135

5 rounds

1 min break between rounds 

(The front squats will be 5-3-1-3-5)

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