July 2021

Day 2WOD 210720

Day 2WOD 210720 Warm-up – Coach’s Choice A. 1 set every 5:00, x 5200m run10 deadlifts… barbell loads listed below30 wall balls(A. continued… barbell loads each set)Set 1… nte 95/65Set 2… nte 135/95Set 3… nte 185/125Set 4… nte 225/155Set 5… nte 275/185B. post WOD recovery

Day 1WOD 210719

Day 1WOD 210719 Warm-up – Coach’s Choice A. On a 20:00 running clock, complete the workload listed below…20. 15. 10. 5. – Unbroken Barbell ThrustersFarmer’s carry + 30sec FLR @ dots… (farmer’s carry from loading dock, go left to curb and back)@ 20:00 on timer, start BB. AMRAP 10:00 @ 80-90% effort5 pull-ups10 push-ups15 air

Rest Day Week of 210719 Preview

Day 1WOD 210719 Warm-up – Coach’s Choice A. On a 20:00 running clock, complete the workload listed below…20. 15. 10. 5. – Unbroken Barbell ThrustersFarmer’s carry + 30sec FLR @ dots… (farmer’s carry from loading dock, go left to curb and back)@ 20:00 on timer, start BB. AMRAP 10:00 @ 80-90% effort5 pull-ups10 push-ups15 air

Day 6WOD 210717 WOD – Coach’s Choice  Good Luck at the NJ State Triathlon!!!

Day 5WOD 210716 Best Wishes Coach Colin!!! As Coach Colin takes on a fellowship at Johns Hopkins Children's Hospital in Florida, we would like to take a moment or two to simply say "Thanks!".  His contributions to our business and community have been priceless and greatly appreciated!  He is simply one of the best dudes

Day 5WOD 210716 Warm-up – Coach’s Choice A. EMOM 15:001) 10 half kneeling db curl & press (right knee down, right arm working)2) 10 half kneeling db curl & press (left knee down, left arm working)3) 8-10 db single arm row each arm4) AMRAP 45sec – step ups w/curl & press db5) 45sec wall sitRest

Day 4WOD 210715Aerobic Repeats + ROMWOD