Shogun CrossFit

Partner WOD For time, w/ partner:20 rounds of:4 Bar Muscle-ups1 Squat Sn**ch, 135/95 lbs-- then --20 rounds of:7 Wall Balls, 20/14 lbs, 10/9 ft14 Double Unders *You go, I go (by round)

Saturday, 12 July Partner WOD For time, w/ partner:20 rounds of:4 Bar Muscle-ups1 Squat Sn**ch, 135/95 lbs– then –20 rounds of:7 Wall Balls, 20/14 lbs, 10/9 ft14 Double Unders *You go, I go (by round)

Deadlift 5x6 Build to heavy in 12 mins WOD 20:00 AMRAP 1 legless rope climb 10 ring pushups

Friday, 11 July Deadlift 5×6 Build to heavy in 12 mins WOD 20:00 AMRAP 1 legless rope climb 10 ring pushups

Front Squat 4x5 @ 60, 70, 75, 80% Do a set every 3:00 Back Squat 8-8-6-6 @ 62, 67, 76, 81% Do a set every 3:00

Thursday, 10 July Front Squat 4×5 @ 60, 70, 75, 80% Do a set every 3:00 Back Squat 8-8-6-6 @ 62, 67, 76, 81% Do a set every 3:00

Sn**ch Complex 3 pos. Sn**ch + OHS 5 sets, one every 2:30 Build to heavy! WOD 2 setsIn a 3 minute window500/400m RowMax distance Dual Kettlebell Overhead Carry (2x53/35) in the time remaining-rest 1:00- In a 3 minute window500/400m RowMax distance Dual Kettlebell Front Rack Carry (2x53/35) in the time remaining-rest 1:00- In a 3 minute window500/400m RowMax distance Dual Kettlebell Farmer Carry (2x53/35) in the time remaining -rest 2:00 b/t sets- *Use dumbbells (2x50/35) and score as Rx if no kettlebells available.

Wednesday, 9 July Sn**ch Complex 3 pos. Sn**ch + OHS 5 sets, one every 2:30 Build to heavy! WOD 2 setsIn a 3 minute window500/400m RowMax distance Dual Kettlebell Overhead Carry (2×53/35) in the time remaining-…

STOH Complex 6 sets of: 1 push jerk + 2 split jerk @ 70, 73, 75, 78, 80, 82% WOD For Time: 75 wall ball 50 deadlift 225/155 25 bar muscle ups

Tuesday, 8 July STOH Complex 6 sets of: 1 push jerk + 2 split jerk @ 70, 73, 75, 78, 80, 82% WOD For Time: 75 wall ball 50 deadlift 225/155 25 bar muscle ups

For time, with a partner:50 Cal Echo Bikes50 Pull-ups50 Overhead Squats, 95/65 lbs50 Cal Echo Bikes50 Deadlifts, 185/135 lbs25 Wall Walks50 Deadlifts, 185/135 lbs50 Cal Echo Bikes50 Overhead Squats, 95/65 lbs50 Cal Echo Bikes

Saturday, 5 July For time, with a partner:50 Cal Echo Bikes50 Pull-ups50 Overhead Squats, 95/65 lbs50 Cal Echo Bikes50 Deadlifts, 185/135 lbs25 Wall Walks50 Deadlifts, 185/135 lbs50 Cal Echo Bikes50 Overhead Squats…

Bench Press 4x8 - build to 10lbs heavier than heaviest “10” WOD 27-21-15-9Calorie RowDeadlift (115/80) -rest 4 minutes- 21-15-9Calorie RowRing Dips

Friday, 4 July Bench Press 4×8 – build to 10lbs heavier than heaviest “10” WOD 27-21-15-9Calorie RowDeadlift (115/80)-rest 4 minutes-21-15-9Calorie RowRing Dips

Back Squat 10@60 8@65 6@70 6@73 6@75 Front Squat 5@60 5@70 2x5@75 Accessory Superset 3 Sets 7 Double Dumbbell Front Foot Elevated Reverse Lunge @7-8/10 RPE*Stand on top of a 45lb plate and step back. Hold dumbbells at your side. 8-10 Barbell Bent Over Row @8-8+/10 RPE*Pronated. Use straps if needed to go heavier.

Thursday, 3 July Back Squat 10@60 8@65 6@70 6@73 6@75 Front Squat 5@60 5@70 2×5@75 Accessory Superset 3 Sets7 Double Dumbbell Front Foot Elevated Reverse Lunge @7-8/10 RPE*Stand on top of a 45lb plate and step…

Clean Complex (1) High pull + (1) Hang Clean *8 sets, one every 90 seconds, build FROM 73% WOD For Time: 21-15-9Thrusters (95/65)Pull Ups -rest 3 minutes- 12-9-6Thrusters (115/85)Chest-to-Bar Pull Ups -rest 3 minutes 9-6-3Thrusters (135/95)Bar Muscle Ups

Wednesday, 2 July Clean Complex (1) High pull + (1) Hang Clean *8 sets, one every 90 seconds, build FROM 73% WOD For Time: 21-15-9Thrusters (95/65)Pull Ups-rest 3 minutes-12-9-6Thrusters (115/85)Chest-to-Bar Pull Up…

STOH Complex (2) Push Press + (2) Push Jerk + (2) Split Jerk 5 sets, 67% - 70% - 72% - 75% - 78% WOD For Time, 20 Min Cap 1000m Row 3 Rounds: 12 Alt DB Sn**ch 10 Burpees Over Rower 800m Row 3 Rounds: 12 Single DB STOH 10 Burpees Over Rower 600m Row 3 Rounds: 12 Handstand Push-ups 10 Burpee Over Rower

Tuesday, 1 July STOH Complex (2) Push Press + (2) Push Jerk + (2) Split Jerk 5 sets, 67% – 70% – 72% – 75% – 78% WOD For Time, 20 Min Cap 1000m Row 3 Rounds: 12 Alt DB Sn**ch 10 Burpees Ove…

Sn**ch Complex 8 sets 1 Sn**ch High Pull + 1 Hang Sn**ch *start at 73% and build after two good sets WOD 8 min AMRAP: 8 toes to bar 8 ground-to-overhead 110/75 8 box jump over 24/20

Monday, 30 June Sn**ch Complex 8 sets 1 Sn**ch High Pull + 1 Hang Sn**ch *start at 73% and build after two good sets WOD 8 min AMRAP: 8 toes to bar 8 ground-to-overhead 110/75 8 box jump over 24/20

Deadlift 4x8, building to heavier set than 13 June. WOD For Time: 2 rounds:12 Bench Press (135/95)12 GHD Sit Ups (OR 18 Abmat Sit Up)-rest 1:1- 1 round:24 Bench Press (135/95)24 GHD Sit Ups (OR 36 Abmat Sit Up)-rest 1:1- 1 round:24 GHD Sit Ups (OR 36 Abmat Sit Up)24 Bench Press (135/95)-rest 1:1- 2 rounds:12 GHD Sit Ups (OR 18 Abmat Sit Up)12 Bench Press (135/95)

Friday, 27 June Deadlift 4×8, building to heavier set than 13 June. WOD For Time: 2 rounds:12 Bench Press (135/95)12 GHD Sit Ups (OR 18 Abmat Sit Up)-rest 1:1- 1 round:24 Bench Press (135/95)24 GHD Sit Ups (O…