WODs

July 24-29 (WODs of the Week)

Monday, July 24, 2017

SWOD
Take ~10 minutes to work up to a heavy, single: PUSH PRESS

WOD
3 RFT:
500m Row
30 Push Ups
30 Deadlifts (135/95)
——

Tuesday, July 25, 2017

WOD 
Every 5 minutes (x5 rounds), complete for time:
12/10 Cal Assault Bike (15/12 Airdyne)
10 Thrusters (95/65)
8 Bar-Facing Burpees
*Each Round = for time
^Record all 5 "times."
Coaches: write worst and best time on whiteboard for each athlete.

Accessory Work
100 V-Ups
~Scale: Tuck Ups or Leg Lifts
——

Wednesday, July 26, 2017

SWOD
6x5 Back Squats (60%+35) EMOM
Or +5 lbs/heavier than your last 6x5 session

WOD
AMRAP 14
14 Single Arm DB Push Jerk (7R+7L) @60/40
14 Toes-to-Bar
——

Thursday, July 27, 2017

Hero WOD “Wittman”
7 RFT:
15 KBS (53/35)
15 Power Clean (95/65)
15 Box Jumps (24/20)

WOD in honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana. He was ssigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado. Wittman was killed on February 13, 2010 when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
——

Friday, July 28, 2017

Partner WOD
For time (complete in tag team format):
2000m Row
100 DB Snatch (Rx: 50/35, RxC: 75/50)
100 GHD Sit Up (mod: 30/20 WB sit up)
100 Wall Balls (30/20)
100 HSPU
100 T2B
Cash out: 400 DU // 800 Singles
——

Saturday, July 29, 2017

Warm up: team obstacle course+relay race

WOD: TBD