July 3/26.
Strength: 12 min EMOM Min 1: 45 sec L plank Min 2: 7 Strict Pull-ups + 7 Ring Rows Min 3: 45 sec R plank Min 4: 10 Strict Press + 10 BB Rows. WOD: 15 min AMRAP- BB@95/135 8 DL 16 T2B 8 Thrusters 200m Run
July 2/26.
WOD: Elizabeth 21-15-9 Squat Cleans (95/135) Ring Dips Strength: Power Sn 2 Reps - 10 min EMOM.
June 30/26.
Strength: OHS 20 min to establish a 1 rep max. Partner WOD: EMOM 30 Burpees 60 HR Pushups 90 Squats 120 Sit-ups 90 Squats 60 HR Pushups 30 Burpees >> one person working at a time, switch every minute <<
June 29/26.
Strength: Bench Press 2-2-2-2-2. WOD: 20 min AMRAP 16 DB Sn (35/50) 8 Burpee Pull-ups 16 MB Sit-ups 400m Run.
June 26/26.
Strength: Thrusters 3 reps > 10 min EMOM. WOD: 8 min AMRAP 10 Hang Power Sn (65/95) 8/10 Cal Row *** 1 min REST *** 8 min AMRAP 16 DB Sn (35/50) 8/10 Cal Bike.