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WOD

7/31

Skill: Turkish Get Up

For Time:

400m Row

15 T2B

3 Rope Climbs

400m Row

12 T2B

2 Rope Climbs

400m Row

9 T2B

1 Rope Climb

7/30

Upper Body Strength Day

For Time:

15-12-9-12-15

Wall Ball (14,20lb)

HSPU

Box Jumps (20″,24″)

7/29

“Chipper”

For Time:

70 Double Unders

60 Air Squats

50 HRPU

40 Butterfly Sit-Ups

30 Thursters (35,45lb)

20 Plate OH Walking Lunges (25,45lb)

10 Burpee To Plate

7/28

Lower Body Strength Day

Team Prowler Races

7/27

MainSite Monday:

Skill: Bar Muscle Up Transitions

“DT”

5 Rounds For Time:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Elite (145,205lb) Rx (95,155lb)

7/25

Upper Body Strength Day

“Nancy”

5 Rounds For Time:

400 Meter Run

15 OH Squats (65,95lb)

7/24

“The Sandwich”

15 Min Time Cap:

80 Cal Row

40 Shoulder To Overhead

80 Deadlift

Elite:(115,155lb) Rx(75,115lb)

7/23

Lower Body Strength Day

For Time:

12-9-6

Snatches (95,135lb)

Burpee Box Overs (20″,24″)

7/22

Strength: CORE

Skill: Training 101

WOD: Partner Sprint Ladder

7/21

Upper Body Strength Day

6 Min AMRAP

10 Hang Cleans (65,95lb)

30 Double Unders

7/20

MainSite Monday

10 Rounds For Time:

5 HSPU

10 Alt. Pistols

15 Pull Ups

7/17

Lower Body Strength Day

WOD: For Time

No Rack

18-15-12-9-6-3

Back Squat (95,135lb)

Bar Facing HR Push Up

Each “-” Equals 20 Double Unders (60 Singles)

7/16

Upper Body Strength Day

8 Min AMRAP:

8 KB Swings (35,53lb)

8 Alternating Pistols X4E

8 C2B Pull Ups

7/15 

Skill: Turkish Get Up

WOD #1- Non Scored:

5 Min AMRAP

Alternating Turkish Get Ups (25,35lb)

WOD #2- For Time:

600 Yard KB Farmers Walk (35,53lb)

Each Time You Break Run 400m

7/14

Lower Body Strength Day

“Take Me Out To The Ball Game”

15 Min AMRAP

With A Partner Try To Score As Many Runs As Possible

Batter Up- Walking Lunge to First Base

First Base- 10 HRPU- Once finished the next partner can lunge to first base and perform their HRPU

Bear Crawl To Second Base

Second Base- 10 Air Squats Together

Crab Walk To Third Base

10 Burpees Together

Sprint To Home

 

 

 

 

 

 

 

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