Thursday, 8/18/22
WOD
5 Rounds For Time:
40/32 Calorie Row
3 Rope Climbs
20 Double Dumbbell Deadlifts (50#/35#)
100 Meter Farmers Carry
*35 Minute Time Cap
Wednesday, 8/17/22
Strength
Build to a Heavy 1 Rep Back Squat
WOD
15 Minutes For Total Reps:
5 Minutes: Bike Calories
4 Minutes: Air Squats
3 Minutes: Double Unders
2 Minutes: Toes to Bar
1 Minute: Burpees to Bar
Tuesday, 8/16/22
Gymnastics Strength
3 Sets:
Max Strict Pull Ups
*Rest As Needed Between Sets
WOD
3 Rounds For Time:
500 Meter Row
400 Meter Run
*Rest 3 Minutes Between Rounds
Monday, 8/15/22
Strength
Build to a Heavy 1 Rep Deadlift
WOD
7 Minute AMRAP:
Max Wall Balls (20#/14#)
*Every Minute On the Minute (Starting at 1:00)
5 Deadlifts (225#/155#)
Friday, 8/12/22
Strength
Build to a Heavy Set of 2 Push Press
WOD
10 Rounds For Time:
10/8 Calorie Bike
30 Double Unders
10 Push Press (95#/65#)
Thursday, 8/11/22
WOD
5 Rounds For Time:
30 Reverse Lunges
20 Toes to Bar
15 Box Jumps (30”/24”)
10 Deadlifts (225#/155#)
Wednesday, 8/10/22
Strength
Build to a Heavy Set of 2 Overhead Squats
WOD
For Time:
75 Power Snatches (75#/55#)
150 Wall Balls (20#/14#)
*18 Minute Time Cap
Monday, 8/8/22
WOD
5 Rounds For Time:
30/24 Calorie Row
5 Double Dumbbell Box Step Ups
30 Ab Mat Sit Ups
5 Double Dumbbell Box Step Ups
*(24”/20”)(50#/35#)
Friday, 8/5/22
Strength
5×2 No Touch Deadlifts
WOD
15 Minute AMRAP:
8 Toes to Bar
8 Deadlifts (165#/115#)
8 Lateral Burpees Over the Bar