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Last 7 WODS

Strength: 

 

A1. 30 second hollow rock

A2. 8 Good morning

Rest 1 min, x4

 

 

WOD: 

 

5 rounds each for time:

15 C2B pullups

10 burpee

6 DB snatch

Rest 2 minutes between sets

 

 

Skill: 

 

A. Wall walk to max HS Hold x3

B. 200ft slider drag

 

WOD: 

 

AMRAP 12

30 cal row

30 wall ball 30/20

30 DU

 

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GOAT DAY/OPEN GYM 

 

 

Strength:

A. Wall walk to max HS Hold

Rest 1 min, x3

B. 200ft slider drag

 

WOD:

 

Row 2k for time

Rest 2 minutes

Run 1 mile for time

 

 

 

 

WOD:


EMOM 30

Minute 1: 10 wall balls 

Minute 2: 10 burpees 

Minute 3: 6 T2B 

Repeat 



Strength: 


A1. Hollow body rock 30sec

A2. 8 good mornings

Rest 1 min x3 

WOD: 

AMRAP 7

2 Power clean 95/65

2 C2B pullups 

4 PC

4 C2B

6

6

So on….

WOD:

AMRAP 6
30 DU
10 OHS 95/65
R3M
AMRAP 6
30 DU
10 Squat clean 135/95

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