Group warm up
emom x 10 – 1 squat snatch + 1 ohs
Amrap x 18
20 alt db sn 50/35, 20 wb, 10 dl 315/215, 10 ctb
Wod July 13
Group warm up
3 rft: 800m run, 20 ttb, 20 pc, 10 bfb, 10 hspu
Wod July 12
Group warm up
4×3 squat clean
Amrap x 16
200m run, 10 thrusters, 10 ttb, 40 dubs
Wod July 9
Group warm up
4 rft 20 alt db sn, 100’ db fr wl, 10/arm db push press, 400m run
Wod July 8
Group warm up
8×3 thrusters increasing
Amrap x 16
20 squat cleans, 400m run, 20 ttb
Wod July 7
Group warm up
for time
800m run, 15 sq sn 115/85, 800m run, 15 cj 135/95, 800m run 30 pull ups, 800m run, 30 hspu
Wod July 6
Group warm up
build to heavy 4 push jerk
Amrap x 20
60 dubs, 50 push ups, 40 sit ups, 30 front squats, 20 hspu, 10 bfb
Wod July 5
Group warm up
2mom x 10 – 2 sq sn you choose lbs
Amrap x 18 – 30 ttb, 30 thrusters, 200 m run
Wod July 2
group warm up
Emom x 30
14/12 cal row, 40 dubs, 15 ttb, 15 front squats, 10 bfb
Wod July 1st
Syds choice – GOOD LUCK MOFOS