WOD

WOD: July 17th, 2019

FUEL OF THE DAY:
PRE – METCON
Protein / Starchy Carbs

10 Rounds For Time of:
3 – Deadlifts (315/205)
5 – Box Jumps 30″/24″
7 – Toes To Bar
Rest 1 min

FUEL OF THE DAY:
POST – METCON
Protein/ Carbs

WOD: July 16th,2019

FUEL OF THE DAY:
PRE – STRENGTH
Protein / Veggies / Fats

3 Rounds -Not For Time
Max reps – Strict Pull Ups
10 – Ring Rows
20/15 – Push Ups

EMOM x 7min:
8 – KB Swings 70# / 53#
9 – Wall Balls

FUEL OF THE DAY:
POST – STRENGTH
Protein / Veggies

WOD: July 15th, 2019

FUEL OF THE DAY:
PRE – METCON
Protein / Carbs

EVERY MINUTE ON THE MINUTE x 20min
min 1 -10:
20 – Double Unders
5 – DB Push Press
min 11 – 20:
6 – DB Lunges
9 – Squat Jumps

FUEL OF THE DAY:
POST – METCON
Protein/ Carbs

WOD: July 13th, 2019

FUEL OF THE DAY:
PRE – Strength
Protein / Veggies / Fats

Be A Team Player!

Every Minute On the Minute Until Finished!
Min 1 – Push Ups
Min 2 – Pull Ups
Min 3 – Sumo Deadlifts High Pulls
**With a Partner split work during each minute to complete the reps scheme:
120 – Push Ups / 120 – Pull Ups / 120 – SDHP
Once you complete reps, each minute will be spent on
the remaining movements. One movement per minute
.

FUEL OF THE DAY:
POST – Strength
Protein / Veggies / Fats

WOD: July 12th, 2019

FUEL OF THE DAY:
PRE – METCON
Protein / Carbs

“SEAGRAM’S 7&7”
(Coach Jenna’s Signature WOD)

7 Rounds For Time of:
7 – Med Ball Cleans
7 – Burpees

AFTER PARTY: ??

FUEL OF THE DAY:
POST – METCON
Protein / Carbs

WOD: July 11th, 2019

FUEL OF THE DAY:
PRE – CONDITIONING
Protein / Veggies

5 Rounds Of:
500m – Row
40 – Sit Ups
30 – Mt. Climbers
20 – Up-Downs

FUEL OF THE DAY:
POST – CONDITIONING
Protein / Veggies

WOD: July 10th, 2019

FUEL OF THE DAY:
PRE – METCON
Protein / Carbs

FOR TIME:
25 – Calorie Row
10 – Burpees
25 – Deadlifts 135/95
20 – Burpees
400m – Run
20 – Burpees
25 – Deadlifts
10 – Burpees
25 – Calorie Row

FUEL OF THE DAY:
POST – METCON
Protein Shake / Quick Carbs

WOD: July 9th, 2019

Fuel Of The Day: Pre – Metcon Protein / Starchy Carbs

15 minute AMRAP: 100m – Run 9 – Hang Power Snatches (95/65) 6 – overhead Squats

Fuel Of The Day: Post – Metcon Protein / Starchy Carbs

WOD: July 8th, 2019

Fuel Of the Day: Pre- Strength Protein / Veggies / Fats

Skill: Split Jerks 7 x 2

5 rounds For Time: 40 – Double Unders 10 – hspu

Fuel Of the Day: Post – Strength Protein / Veggies

WOD: July 5th, 2019

FUEL OF THE DAY:
PRE – METCON
Protein/ Carbs

FOR TIME:
30 – DB Snatches 50/35#
30 – DB Overhead Walking Lunges
30 – Burpees Over DB
30 – DB OH Walking Lunges
30 – DB Snatches

FUEL OF THE DAY:
POST – METCON
Protein/ Starchy Carbs