Wednesday, 7/8/20
WOD
10 Rounds:
200m Run
15 Wall Balls (20#/14#)
Uncategorized
Tuesday, 7/7/20
Gymnastics Strength
10 Minute EMOM:
5 Strict Pull Ups
WOD
“Heavy Isabel”
For Time:
30 Power Snatch (155#/105#)
Monday, 7/6/20
Strength
10 Minute EOMOM (5 Sets):
1 Clean + 5 Front Squats
WOD
12 Minute AMRAP:
15/12 Calorie Bike
10 Hand Release Push Ups
10 Toes to Bar
*Add 2 Push Ups and Toes to Bar Every Round
Friday, 7/3/20
WOD
5 Rounds:
50’ Handstand Walk or 3 Wall Walks
15 Pull Ups
Core Strength
In As Few Sets As Possible:
Accumulate 2 Minutes in an L Sit Hold
*Rest 20 Seconds After Each Hold
Thursday, 7/2/20
WOD
3 Minute AMRAP:
50 Wall Balls (20#/14#)
Max Burpees to Bar in Remaining Time
Rest 90 Seconds
3 Minute AMRAP:
40 Wall Balls (20#/14#)
Max Burpees to Bar in Remaining Time
Rest 90 Seconds
3 Minute AMRAP:
30 Wall Balls (20#/14#)
Max Burpees to Bar in Remaining Time
Wednesday, 7/1/20
Strength
5×50’ Front Rack Walking Lunge
WOD
For Time:
50 Toes to Bar
2000m/1800m Row
Tuesday, 6/30/20
WOD
15 Minute AMRAP:
5 Muscle Ups
10 Shoulder to Overhead (135#/95#)
50 Double Unders
Monday, 6/29/20
Strength
10 Minute EOMOM (5 Sets):
1 Back Squat
WOD
For Time:
27-21-15-9
Calorie Bike
Kettlebell Swings (70#/53#)
Friday, 6/26/20
WOD
For Time:
10-9-8-7-6-5-4-3-2-1
Hang Power Snatch
Overhead Squats
(115#/85#)
Core Strength
4 Sets (1 Every 2 Minutes):
10 Hollow Rocks
10 V Ups
10 Tuck Ups
Thursday, 6/25/20
Strength
5×2 Tempo Strict Press
*3 Second Decent
WOD
4 Rounds:
400m Run
80 Yard Kettlebell Farmers Carry (70#/53#)