WOD

3 Rounds for time

21 Pull-ups

15 Overhead Squats (95/65)

9 Hang Power Snatch

45 Double Unders

ACCESSORY

(Perform in any sequence/combination)

3 x 15 GHD Sit Ups

6-10 Rope Climbs

3 x :45/:45 Side Plank



STRENGTH

15 Minutes to est.

1RM Power Clean + Push Jerk

WOD

EMOM x 20

1.  :45 Max Rep HSPU

2. :45 Max Rep Hang Power Clean (155/105)

3. :45 Max Cal Row

4. Rest

*Score is total reps/cals*



Congratulations to Cathy M. on completing the War at the Shore Triathalon this past weekend in Long Branch, finishing with a PR race time!

Congratulations to Cathy M. on completing the War at the Shore Triathalon this past weekend in Long Branch, finishing with a PR race time!

STRENGTH

Back Squat

Work up to a heavy 5

WOD

-Rest :90 b/t rounds-

30/25 Cal Bike, 25 Wall Balls (20/14)

25/20 Cal Bike, 25 Wall Balls (20/14)

20/15 Cal Bike, 25 Wall Balls (20/14)



STRENGTH

Push Press

Heavy 3, 2×3@85% of 3RM

WOD

AMRAP 10

Ascending ladder

5 Shoulder 2 Overhead (155/105)

5,10,15,20.. Toes 2 Bar



The Six

the six

This WOD is in honor of 6 British soldiers killed serving in Afghanistan in June 2012.

Cpl Jake Hartley, 20, Pte Anthony Frampton, 20, and Pte Daniel Wilford, 21, Sgt Nigel Coupe, 33, Pte Christopher Kershaw, 19, and Pte Daniel Wade, 20.

“The Six”

6 Rounds for time of:

Run 600m

6 Power Cleans (175/110)

6 Box Jumps (30/24)

6 KB Swings (70/53)

6 Burpees over bar



WOD

(Teams of 2)

400m Run Together

– then –

60 Burpee Box Overs (24/20)

With partner holding deadlift (185/125)

– then –

400m Run Together

– then –

60 Squat Cleans(135/95)

With partner holding pull-up hang

– then –

400m Run Together



 

STRENGTH

Strict Press

5×3

80-85% of 3RM

WOD

4 Rounds for time

60 Double Unders

25 KB Swing (53/35)

15 Handstand Push-ups



STRENGTH

Every :90 x 8 Rounds

2 x (Power Clean + Push Jerk)

WOD

AMRAP 15

12 Deadlifts (155/105)

9 Front Squats

6 Bar Muscle Ups



image1

 

STRENGTH

5 Rounds

a. Bench Press   3

b. Band Pull Apart   20

4 Rounds

a. Single Arm DB Row    8 per arm

b. Crossover Pulldown     12 reps

WOD

“Mini Tri”

1K Bike

600m Run

750m Row



“The Seven”

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups



Facebook IconYouTube IconTwitter IconVisit Our Instagram