Friday 7.21.17

Teams of 2 complete as many rounds and reps as possible alternating in 15 minutes of:

12 KB Swings
6 Bench Press reps
12 Box Jump on and Overs (24/20)

Partners will alternate movements to complete each round.  Partner 1 performs 12 KB Swings…Partner 2 performs 6 Bench Press reps…Partners 1 performs 12 Box Jump on and Overs (1 round complete).

“In order to succeed you must fail, so that you know what not to do the next time.”~Anthony J. D’Angelo

Thursday 7.20.17

Teams of 3 complete:

15 minutes for max distance of:

200 M Run (relay style at MHS Track)

Compare to HERE

Teams of 2 complete the following:

Max Rope Climbs in 7 minutes

Only one partner working at a time.

Rx’d + 1 Legless Rope Climb + 1 Rope Climb each time

“You must take personal responsibility.  You cannot change the circumstances, the seasons, or the wind, but you can change yourself.”~Jim Rohn

Wednesday 7.19.17

Teams of 2 complete:

As many rounds and reps as possible in 20 minutes of:

80 Double Unders
40 True Push Ups
20 Power Cleans (165/110)
10 Muscle Ups

Partners may partition reps in any manner with only one partner working at a time.

Rx’d + (185/125)

“Individual commitment to a group effort – that is what makes a team work, a company work, a society work, a civilization work.”~Vince Lombardi

Tuesday 7.18.17

3 or 4 person teams complete the following:

4 rounds for max reps as a team in 3 minutes of:

Prowler Sprint 25 M
Rest 3 minutes between rounds

1) Teams of 3 complete:

Max Tire Flips in 10 minutes

“The discipline you learn and character you build from setting and achieving a goal can be more valuable than the achievement of the goal itself.”~Bo Bennett

Monday 7.17.17

Teams of 2 complete:

3 rounds for time of:

75 Wall Balls (20/14)
50 Power Snatches (95/65)
25 Burpee Box Jumps (24/20)

Only one partner working at a time.

Rx’d + (115/80)

WOD with GOD

“A rich man is nothing but a poor man with money.”~W.C. Fields

Sunday 7.16.17

Rest Day

Saturday 7.15.17


10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlift (1.5 bodyweight/bodyweight)
Bench Press (bodyweight/.75 bodyweight)
Power Clean (.75 bodyweight)

Compare to HERE

1) Every minute on the minute for 12 minutes:

Even minutes-“Goat 1”
Odd minutes-“Goat 2”

Now faith is being sure of what we hope for and certain of what we do not see.~Hebrews 11:1

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