WOD: Jul 26, 2019

• E/1:30 (A) to (B) to (C) ((10 reps))
  (A) F/S 135/103
  (B) FUBP 95/53
  (C) Sn Grip D/L 185/143

• Achieve heaviest possible P/J + 2 S J

WOD: Jul 25, 2019

• Week 3 B/S: 55/5, 65/5, 75/3, 85/2, 95/1+, 75/AMRAP

• 4 RFT: 500m C2, 10 Clusters, 5 BB Burpee

WOD: Jul 23, 2019

• Achieve heaviest possible 3RM FUBP

• E/1:30 (3 cycles) x 5 Tempo Kang Squat

• AMRAP/12: 9 Sn Grip BOR, 6 MBS, 3 x 100m Shutlle

WOD: Jul 22, 2019

• Week 3 D/L: 55/5, 65/5, 75/3, 85/2, 95/1+, 75/AMRAP

• 50 DU, 40 PKBS, 30 WB, 20 Pull Up, 10 Burpee
  2:00 Recovery

• 10 Burpee, 20 Pull Up, 30 WB, 40 PKBS, 50 DU

WOD: Jul 20, 2019

• 9a w/ Coach Jen

WOD: Jul 19, 2019

• Week 2 B/S: 50/5, 60/5, 70/2, 80/2, 90/2+, 70/AMRAP

• E/90 (10 cycles) 5 D/L + 5 HPC + 5J (heavy as possible)
  *penalty for dropping/re-racking prior to completion

WOD: Jul 18, 2019

• HBD Shara, Coach Court

• Achieve heaviest possible FUBP

• Birthday WOD: Subtract your age from 100 and perform…
  Push Up, Pull Up, Squat, TTB (youngsters can divide into multiple rounds)

WOD: Jul 16, 2019

• Week 2 D/L: 50/5, 60/5, 70/2, 80/2, 90/2+, 70/AMRAP

• Buy In: EMOM/10…E = 10 cal C2…O = 10 Burpee

• ”Fran” Thrusters & Pull Ups (21-15-9 For Time)

WOD: Jul 15, 2019

• Achieve heaviest possible PJ + 2 S/J

• Buy In: Clusters, WB, Burpee (12-8-4) For Time

• E:45 (8 cycles): P/C+ HPC + H/C+ Cl

WOD: Jul 13, 2019

• 9am w/ Coach Jill

WOD: Jul 12, 2019

• EST heaviest possible 3RM FUBP

• M/C 1: E/90 (4 cycles) 10 Curl to Press & 100y shuttle

• 1:30 Recovery

• M/C 2: E/90 (5 cycles) 7 B/WB (must catch MB) & 40y side shuttle

• 2:00 Recovery

• M/C 3: E/30 (6 cycles) 3 HPC + 1 J (use yesterday’s weight)

WOD: Jul 11, 2019

• Week 1 D/L: 45/5, 55/5, 65/3, 75/3, 85/3+, 65/AMRAP

• AMRAP/6: 20 DU, 3 HPC&J
  2:00 Recovery

• For Time: 18 KBS & 3 x 200m - 12 KBS & 2 x 200m - 6 KBS & 200m

WOD: Jul 9, 2019

• Achieve heaviest possible P/J + 2 S/J

• HRPU finisher. Odd # rounds are descending reps. Even #’s rounds are ascending. Add 5 Goblet Squats to all rounds.
  1 = 10 HRPU + 5 GS
  2 = 1 HRPU + 5 GS
  3 = 9 HRPU + 5 GS
  4 = 2 HRPU + 5 GS
  5 = 8 HRPU + 5 GS
  6 = 3 HRPU + 5 GS
  7 = 7 HRPU + 5 GS
  8 = 4 HRPU + 5 GS
  9 = 6 HRPU + 5 GS
  10 = 5 HRPU + 5 GS

WOD: Jul 8, 2019

• Week 1 B/S: 45/5, 55/5, 65/3, 75/3, 85/3+, 65/AMRAP

• 8 RFT: 200m Run, 4 HPS, 8 OHS, 16 TTB