WOD - Thurs 28th June
A) Strict muscle-up technique and skill work B) AMRAP in 7: Max rep Muscle-ups
WOD - Wed 27th June
10 Rounds for time: 15 Wall balls 9/6 (10’) 10 Burpee box jumps 24/20” 5 Thrusters 52.5/35 1 Legless rope climb 15’ [30:00 Cap]
WOD - Tues 26th June
Bench Press 3-3-3-3-8-8 @80-85-85-90-60-60% [20:00 Cap] B) E3MOM for 9: 100 Double unders + 3 Power clean and jerk @70%
WOD - Mon 25th June
A) Back Squat 2-2-2-2-2-8-8 @80-85-90-90-95-65-65% [30:00 Cap] B) For quality: 300m Walking lunge
WOD - Sat 23rd June
5 Rounds for time: 400m Run 16 Pull-ups 200m Run 8 Burpees *Rest 1:00 b/t [35:00 Cap]
WOD - Fri 22nd June
A) Deadlift 6-6-6-5-5-5 @75-75-75-80-80-80% [27:00 Cap] B) AMRAP in 7: Max Handstand push-ups *Every break perform 5 D-Ball cleans 150/100#
WOD - Thurs 21st June
A) Pistol squat and Bounding tech and skill work B) 2 Rounds for reps: Tabata: Double unders Pistol squats Box jumps 24/20” Ab mat...
WOD - Wed 20th June
“Big DT” 5 Rounds for time: 15 Push-ups 12 Deadlifts 70/45 9 Hang power cleans 70/45 6 Jerks 70/45 3 Rope climbs 15’ [30:00 Cap]
WOD - Tues 19th June
A) Bench Press 5-5-5-5-10-10 @70-75-75-80-55-55% *Drop sets have :01 pause [20:00 Cap] B) EMOM for 15: 1st - 6 Muscle-ups 2nd - 12 Toes...
How to DOMINATE leg day!
Back squat day should be one of the toughest WODs of the week. In the bro weight world there’s a reason people tend to skip leg day and...
