7 / 27 / 2019

2 Person Team
For Time

Men –
21-15-9
Ladies –
15-12-9

Echo Cals
Row Cals

Right into …
60 Hang Squat Cleans 155/105

Details provided before the WOD.

7 / 26 / 2019

For Time
Run 200M
30 Ring Dips
Run 200M
40 Pullups
Run 200M
50 Situps
Run 200M
60 K Bell Swing 1.5/1
Run 200M

20 Min Cap

7 / 25 / 2019

8 Min Clock
Build To Heavy Deadlift
5 – 3 – 1

5 Rounds
Each Round Starts With
50M Pinch Grip Carry 45/25’s

Rd 1- 50 Deadlifts 115/85
Rd 2 – 40 Push Press 115/85
Rd 3 – 30 Deadlifts 115/85
Rd 4 – 20 Push Press 115/85
Rd 5 – 10 Strict Deficit HSPU

20 Min Cap

7 / 24 / 2019

Weightvest Wednesday
15 Min Clock

Buy In:
Echo Cals 75/60

Then in Remaining Time:
3 Wall Balls 20/14
3 Burpees
6..
6..
9..
9..

7 / 23 / 2019

E2MOM 10 min
1 Power Clean
1 Hang Power Clean
1 Hang Squat Clean
1 Jerk
75%

AMRAP 15 min
3 Bar Muscle Ups
10 D Bell Snatch 50/35
20 Pushups
40 Double Unders

7 / 22 / 2019

E2MOM 8 min
Front Squat x 2 @ 85%

EMOM 16 min
Evens –
6 Clean and Jerks 135/95
Odds –
10 Box Jump Overs 24/20

Rx+ 155/105

7 / 20 / 2019

2 Person Team
For Time

Row 5000m
Every 5 Mins Complete:
25 Thrusters 95/65

Start with Thrusters.
35 Min Cap

7 / 19 / 2019

Each Effort For Time
Run 1 Mile
Rest 6 Mins
Run 1 Mile

90% Effort

7 / 18 / 2019

EMOM 7 min
1 Clean Pull
1 Hang Power Clean
1 Jerk
80%

18 Min EMOM
Min 1 – 12/8 Echo Cals
Min 2 – 8 Power Cleans 155/105
Min 3 – 4 Strict HSPU

7 / 17 / 2019

Weightvest Wednesday
For Time

300 Box Step Overs 20/16

E3MOM: 10 Pushups

30 Min Cap