Monday
073117
•••
"Running Randy"
5 RFT
400m Run
15 Power Snatch 75/55
Monday
073117
•••
"Running Randy"
5 RFT
400m Run
15 Power Snatch 75/55
Friday
072817
•••
Partner wod! Show up to learn the particulars.
Thursday
072717
•••
Amrap 12
10 American Swings 50/40
12 Weighted Pistols
14 Toes to bar
Wednesday
072617
•••
Shoulder press 3×5
3 rm hang squat snatch
10 Min Amrap
15 Weighted situps
10 HSPU
5 L-sit Rope Pullups
Tuesday
072517
•••
4 RFT
30 Double Unders
20 bar facing Burpees
10 Cleans 135/95
Rest 2 minutes
Monday
072417
•••
Front Squat 3×5
2 RFT
25 pull-ups
10 front rack reverse lunges 135/95
25 push-ups
10 front rack reverse lunges 135/95
Friday
072117
•••
Friday’s wod will be a partner workout…. and a game workout. Show up to learn the details!
Thursday072017
•••
5 RFT
5 Deadlift 185/125, 225/155, 275/195, 315/225, 355/245
15 Wall ball 20/14
30 Double Unders
Wednesday071917
•••
21-15-9
Dumbbell Snatch
Box Jump Over
Pullup
Tuesday071817
•••
“DT”
5 RFT
12 Deadlifts 155/105
9 Hang Power Cleans
6 Shoulder to overhead