Monday 8/6 - Life Insurance
Strength:
Superset
3 Sets of
8 to 10 Bench Press
6 to 10 Strict Ring Dips
Rest 2 minutes

WOD:

Monday 7/30 - Bad Habit
Strength:
Front Squat
2x6 @ 70%
2x4 @ 75%
1x4 @ 80%

WOD:
15 min EMOM
3 HSPU +

Monday 7/23 - Balboa
Strength:
Every 3 minutes for 4 Rounds
1 Push Press + 2 Split Jerks

WOD:
For Time
5 Rounds of

Monday 7/16 - Randy
Oly:
High Hang Power Snatch
5-3-1-1
*find heaviest for each set

WOD:
Randy
For Time

Monday 7/9 -  Trifecta 
Strength:
Front Squat
5 x 65%
5 x 75%
5+ x 85%

WOD:
3 min AMRAP

Monday 7/2 - Criminal 
Oly:
Three Position Snatch
Build to a HEAVY Single
Mid Thigh
Below Knee
Floor

WOD:

Monday 6/25 - Tommy V
Strength
Back Squat
5 reps@65%
5 reps@75%
Max reps@85%

WOD
Partner Tommy V

Monday 6/18 - Sweet n Spicy
WOD:
Every 5 minutes for 5 rounds
500m Row/400m Run/1k Bike
1 Round of DT
(12 DL - 9HPC - 6 S2OH)

*May climb in weight each round,

Monday 6/11 - Decaf
Strength:
Strict Press
20 min to find 1RM

WOD:
For Time
30-20-10
KB Swings 53/35
Burpees

WOD
Teams of 2 to 3
21 min AMRAP
21 Tire Flips
2 x 100m Sprints
21 DB Bench Press
2 x 100m Sprint
21 DBall Ground to Over Shoulder AHAP
2 x 100m Sprint