Wednesday, 8/11/21
WOD
For Time:
Cash In: 1,000m Run
Then
100 Reps:
Bar Facing Burpees
Thrusters (95#/65#)
*Partition Reps to Complete 100 Reps Total Between the Two Movements
Tuesday, 8/10/21
WOD
12 Minute AMRAP:
75 Double Unders
25 Toes to Bar
75 Double Unders
25 Pull Ups
75 Double Unders
25 Chest to Bar Pull Ups
75 Double Unders
Max Bar Muscle Ups In Remaining Time
Monday, 8/9/21
Strength
5 Sets, Every 90 Seconds:
1 Power Snatch + 1 Hang Squat Snatch + 3 Overhead Squats
WOD
For Time:
21-15-9
Echo Bike Calories
Snatches (105#/75#)
Friday, 8/6/21
Strength
4×4 Back Squats @75%-85%
WOD
8 Minute AMRAP:
30 Wall Balls (20#/14#)
15 Deadlifts (185#/135#)
Thursday, 8/5/21
WOD
2 Rounds:
Max Hang From Pull Up Bar
*Rest 1 Minute
2 Rounds:
Max Sandbag Bear Hug Hold (150#/100#)
*Rest 1 Minute
2 Rounds:
Max Plank Hold
*Rest 1 Minute
Wednesday, 8/4/21
WOD
For Time:
1,000m/900m Row
60 Chest to Bar Pull Ups
20 Dumbbell Front Rack Walking Lunges (50#/35#)
20 Dumbbell Overhead Walking Lunges (Right Arm)
20 Dumbbell Overhead Walking Lunges (Left Arm)
Tuesday, 8/3/21
WOD
2:00/2:00/2:00/3:00 Intervals
50 Double Unders
20 Med Ball Ab Mat Sit Ups (20#/14#)
Max Calorie Echo Bike
*Rest 2 Minutes After Each Interval
Monday, 8/2/21
Strength
5 Sets, Every 90 Seconds:
2 Power Cleans + 2 Hang Squat Cleans + 2 Jerks
WOD
5 Rounds:
7 Wall Walks
7 Thrusters (155#/105#)
*15 Minute Time Cap
Friday, 7/30/21
Strength
3×5 Back Squats
WOD
3 Rounds:
30 Toes to Bar
800m Run
*24 Minute Time Cap