SATURDAY 7.11.2020 WOD

In teams of two, with only one partner working at a time, complete the following for time:1600 Meter Relay Run (alternating 400 meters)immediately followed by…20 rounds (partners alternating full rounds) of…4 Strict Supinated-Grip Pull-Ups8 Ring Dips or Stationary...

FRIDAY 7.10.2020 WOD

A.“Jackie”For time:Row 1000 Meters50 Thrusters (45/33 lbs)30 Pull-UpsCompare results toRest until relatively recovered, and then…B.Three sets of:Bulgarian Split Squats x 8 reps @ 30X1immediately followed by…Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0Rest...

THURSDAY 7.9.2020 WOD

A.Every 2 minutes, for 18 minutes (3 sets) of:Station 1 – Dumbbell Bench Press x 10-12 reps @ 2111Station 2 – Single-Arm Dumbbell Row x 10-12 reps each @ 2111Station 3 – Side Plank x 45 seconds each sideB.Four rounds for time of:400 Meter Run10 Single-Arm Dumbbell...

WEDNESDAY 7.8.2020 WOD

A.Every 2 minutes, for 16 minutes (8 sets) of:Tempo Front Squat x 3 reps @ 32X1Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well. All sets should be at least 5% heavier than those...