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7/12 WOD


On The 2:00 For 10 Rounds

:30 Second Bar Hang

15 Wall Balls (24/14)

Max Cal Row


Not For TIme

5 Rounds

10/10 Seated Single Arm Dumbbell Press

12 Barbell Bicep Curls

30 V-ups

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6/21 WOD

4 Rounds 9 Deadlifts @ 65% 1-Rep Max + 9 Max Very Box Jumps *Box Jumps can be at any height and should be for quality, don't rush. Then Snatch Grip Push Press + Overhead Squat 5x(3+3) Then For Time 30

6/20 WOD

EMOM 28 Minute #1 - 15/12 Cal Row Minute #2 - 15 Weighted Sit-ups Minute #3 - 12/9 Cal Bike Minute #4 - 15 Wall Balls Then Tabata #1 Weighted Plank Tabata #2 Alternating Side Plank Hip Touches

6/19 WOD

EMOM 6 Minutes 6 Touch & Go Power Snatch Then Super Set The Following Snatch Pull 5x2 BenchPress 5x8 Then AMRAP - 12 Minutes 12 Kettlebell Swings 9 Goblet Squats 6 Kettlebell Deadlift High Pull

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