Friday July 26

WOD:

1 Rep Max Clean and Jerk

225# Nice!

Ultra Quest is coming back! Kids camp for aggressive increase in sports performance! Stay tuned!

Thursday July 25

WOD:

21 - 15 - 9

Deadlift (315/225)

Box Jumps (30/24)

Wednesday July 24

WOD:

50 Shoulder to Overhead (115/75)

33 Yard Arm over Arm Sled Pulls

40 Burpees

33 Yard Arm over Arm Sled Pulls

30 Sumo Deadlift High Pulls (115/75)

33 Yard Arm over Arm Sled Pulls

100 m Sprint

Tuesday July 23

WOD:

30 Hand Stand Push Ups

Sled Pull Whole yard down and back

30 Pull Ups

Monday July 21

Skill:

OverheadSquat 

WOD:

"Nancy"

5 Rounds of

400 m Run

15 Overhead Squats (95/65)

Pulling underneath the weight

Friday July 19

Strength:

EMOTM or 15 min:

Kettle Bell Swings (70/53)

Wall Ball (30/20)

WOD:

3 Rounds

8 Lateral Burpee Box Jump Overs

400 m Run

10 Pull Ups

Thursday July 18

Skill:

Hand Stand Walking

WOD:

16 min AMRAP

20 ft HS Walk

20 Dumbell Squat Cleans (50/35)

Wednesday July 17

Strength:

Work up to a Max Snatch

EMOTM of 80% of MAX 12 min

3 Squat Snatch

WOD:

200 m Farmers Carry (70/53)

30 Burpees