WOD

Tuesday – 200714

SWOD 10 min to establish a heavy single Power Clean for the day WOD In teams of 2, alternate complete rounds to complete as many rounds and reps as possible in 20 minutes of: 24 Double Unders 12 Wall Ball Shots (20/14) 6 Burpees over

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Monday – 200713

SWOD Deadlift 1 x 3 @ 63.5% 1 x 3 @ 72.5% 1 x AMRAP @ 81.5% (minimum 3 reps) WOD “Helen” 3 rounds for time of (15 min cap): Run 400m 21 KB Swings (55/35) 12 Pull Ups *compare to 191118 ………. BURN 2

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Friday – 200710

SWOD Every minute on the minute for 12 minutes, complete: Odd – 5 Strict Chin Ups Even – 6 Strict Ring Dips WOD Every 3 minutes until failure, complete: 2 rounds of… 6 Squat Cleans (135/95) 6 Toes to Bar *Every 3 minutes add 1

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Thursday – 200709

SWOD Floor Press 1 x 3 @ 63.5% 1 x 3 @ 72.5% 1 x AMRAP @ 81.5% (minimum 3 reps) WOD 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 for time of (18 min cap): Box Jumps (24″/20″) DB Push Press (50’s/35’s) ………. BURN 25 min Partner AMRAP of: 100 Step

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Wednesday – 200708

SWOD 15 minutes to establish a heavy single Power Snatch for the day WOD 5 rounds, 2 min on/1 min off, for max reps: 3 rounds of… 3 Power Snatch (95/65) 3 Overhead Squats (95/65) w/ remaining time AMRAP Burpees over the bar Note: Score

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Tuesday – 200707

SWOD Back Squat 1 x 3 @ 63.5% 1 x 3 @ 72.5% 1 x AMRAP @ 81.5% (minimum 3 reps) WOD 3 rounds for time of (13 min cap): 20 Deadlifts (185/125) 50 Double Unders – rest 2 min – ………. BURN Warm-up: Fitness

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Monday – 200706

SWOD 3 sets of: Pike Ups on box x 6 reps Hollow Hold x 30 seconds Then, 3 sets of: Handstand Hold on Wall (kick up) x max effort – rest as needed between efforts – WOD Complete as many rounds and reps as possible

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Saturday – 200704

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your

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Friday – 200703

SWOD Overhead Press 1 x 5 @ 60% 1 x 5 @ 69% 1 x AMRAP @ 78% (minimum 5 reps) WOD For time: 1.5 mile DB Carry (50’s/35’s) Note: Athlete may carry DB’s in any manner as long as they are being carried. Each

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