WOD 07.24.17

A) Box Squat
Find 1 RM 

B) For Time:
25 Overhead Squats 135/95lbs
100 Double Unders
20 OHS
75 Double Unders
15 OHS
50 Double Unders
10 OHS
25 Double Unders
5 OHS
July 24, 2017 by Conrad Mar

WOD 07.21.17

A) Bench Press
5x3 @ 90%+ 2RM

B) "Cindy"

AMRAP 20

5 Pull Ups 

10 Push Ups 

15 Air Squats 

July 21, 2017 by Rich Munton

WOD 07.20.17

A) Power Snatch
7x1 90%+

B) "Small"
3 Rounds
1000m Row
50 Burpees

50 Box Jumps 24/20"
800m Run

July 20, 2017 by Rich Munton

WOD 07.19.17

A) Sumo Deadlift
5x4 As Heavy As Possible
No Bounce - Silent

B) For Time:
20 Hang Power Cleans 135/95lbs
7 Burpee Ring Muscle Ups
15 Hang Power Cleans
7 Burpee Ring Muscle Ups
10 Hang Power Cleans
7 Burpee Ring Muscle Ups

Scale MU: Lower rep count on Muscle Ups or 11 Burpee C2B Pull Ups 

July 19, 2017 by Rich Munton

WOD 07.18.17

A) EOMOM for 12 Minutes
3 Squat Clean and Split Jerk
70%+ 1RM


B) For Time
In teams of 2:
Row 60/48 Calories
30 Back Squats 225/135lbs
Row 40/32 Calories
20 Back Squats
Row 20/16 Calories
10 Back Squats

July 18, 2017 by Rich Munton

WOD 07.17.17

A) Box Squat
10x2 @ 55-65%
Speed Work
Rest :30-:60

B) AMRAP 12 Minutes
7 Push Press 155/100lbs
14 Box Jump Overs 24/20"
Run 200m
July 17, 2017 by Rich Munton

WOD 07.14.17

A) Strict Press
10x2
As Heavy As Possible

B) 3 RFT
Run 200m
1 Legless Rope Climb

10 DB Squat Snatch

50 Double Unders

20 Pull Ups 

July 14, 2017 by Conrad Mar

WOD 07.13.17

B) EOMOM for 14 Minutes
Full Snatch + 2 Hang Snatch
As Heavy As Possible
Weight can move up and down across
seven sets

B) "Jack"
AMRAP 20 Minutes
10 Push Press 115/80
10 KB Swings 53/35lbs
10 Box Jumps 24/20
July 13, 2017 by Rich Munton

WOD 07.12.17

A) Sumo Deadlift

10x3 @ 65% of 3RM
Speed Work
No Bounce - Silent

B) For Time:
12 Muscle Ups
12 Hang Squat Cleans 185/135
Run 800m
12 Muscle Ups
12 Hang Squat Cleans
Run 800m
12 Muscle Ups
12 Hang Squat Cleans
July 12, 2017 by Rich Munton

WOD 07.11.17

A) Power Clean and Push Jerk
5x5 @ 75%+
Complete Reps in Singles
Rest 2 Mins between sets
(heavier than last time)

B) For Time
50 Wallballs 20/14lbs
50/35 Calories Row
50 Power Snatch 75/55lbs
July 11, 2017 by Rich Munton