The Dukes of Hazard
June 24, 2019
WOD
Thruster
3-3-2-2-1-1-1 Climbing
WOD
"The Dukes of Hazard"
Rx
For Time, 16 Min Cap
50 BF Sit-Ups
10 Thrusters (95/65)
40 BF Sit-Ups
10 Thrusters
30 BF Sit-Ups
10 Thrusters
20 BF Sit-Ups
10 Thrusters
10 BF Sit-Ups
10 Thrusters
Power Bomb
June 22, 2019
Strength
Power Snatch
5x3 Reps @ 75% of 1 RM
WOD
"Power Bomb"
Rx
For Time
5 Rounds
250m Row
10 Side Burpees Over Rower
20 Swinging Kb Snatches (55/35)
The Camel Clutch
June 21, 2019
WOD
"The Camel Clutch"
Rx
For Time
100m Bearcrawl
Then
5 Rope Climbs
12 Alt Kb Pistols (45/25)
12 Handstand Push-Ups
4 Rope Climbs
12 Alt Kb Pistols
12 Handstand Push-Ups
3 Rope Climbs
Continued...
Khaki Cowboy
June 20, 2019
Strength
Push Press
3-3-3-3
Push Jerk
2-2-2-2
Split Jerk
1-1-1-1
WOD
"Khaki Cowboy"
Rx
10 Min AMRAP
10 Shoulder to OH (115/80)
15 Box Overs (24/20)
Tossers and Shape Shaggers
June 18, 2019
WOD
"Tossers and Shape Shaggers"
Rx
5 Rounds For Time
12 OH Squats (95/65)
18 Ring Rows (On Heals)
24 Push-Ups
Peaky Blinders
June 11, 2019
WOD
"Peaky Blinders"
Rx
For Time
800m Run
30 Wall Balls (20/14)
20 Pull-Ups
400m Run
20 Wall Balls
15 CTB Pull-Ups
400m Run
20 Wall Balls
15 CTB Pull-Ups
Continued...
Jacked and Tan
June 10, 2019
Strength
Squat Snatch/Hang Squat Snatch
Climb to Heavy Set
12 Min
WOD
"Jacked and Tan"
Rx
For Time
12 Power Snatch (95/65)
12 Burpee Box Overs (24/20)
30 Double Unders
12 Power Snatch
12 Burpee Box Overs
40 Double Unders
Continued...
Tub Thumpin
June 8, 2019
Strength
Split Jerk
5x3 Reps @ 75% of 1 RM
WOD
"Tub Thumpin"
Rx
For Time
21 Thrusters (95/65)
21 Bar Facing Burpees
400m Run
15 Thrusters
15 Bar Facing Burpees
400m Run
9 Thrusters
9 Bar Facing Burpees
400m Run
Copperhead Road
June 6, 2019
Strength
5 Rounds
12 Kb Renegade Rows Total
12 Kb Burgarian Squats Each Leg
WOD
"Copperhead Road"
Rx
For Time, 18 Min Cap
40m KB OH Walking Lunge (55/35)
5 Toes 2 Bar
40m KB OH Walking Lunge
10 Toes 2 Bar
Continued....
Taser Tickle
June 5, 2019
WOD
"Taser Tickle"
Rx
20 Min AMRAP
7 Clean and Jerks (155/105)
30 BF Sit-Ups
7 Handstand Push-Ups
60 Double Unders
Oakland Nights
June 4, 2019
Strength
Back Squat
5x2 Reps Straight Across AHAP
WOD
"Oakland Nights"
Rx
3 Rounds
5 Min AMRAP, 2 Min Rest B/w Rounds
10 Front Squats (135/95)
20 Pull-Ups
AMRAP Burpees For Rest of Time
Tomfoolery
June 3, 2019
WOD
"Tomfoolery"
Rx
5 Rounds For Time
30 Kb Swings (55/35)
20 Box Jumps (24/20)
400m Run
Sonic and Tails
June 1, 2019
Strength
Power Clean
3 Reps EMOM x 4 Min Climbing
2 Reps EMOM x 4 Min Climbing
1 Rep EMOM x 4 Min Climbing
WOD
"Sonic and Tails"
Rx
Reps 15-12-9-6-3 For Time
Power Cleans (165/115)
After Each Round
3/2 Ring Muscle-Ups
200m Run
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