Thursday, 7/25/19
WOD
3 Minute AMRAP:
200’ Box Push
10/8 Calorie Bike
Max Box Step Ups (24”/20”)
Rest 3 Minutes
3 Minute AMRAP:
150’ Box Push
15/12 Calorie Bike
Max Box Step Ups (24”/20”)
Rest 3 Minutes
3 Minute AMRAP:
100’ Box Push
20/16 Calorie Bike
Max Box Step Ups (24”/20”)
Rest 3 Minutes
3 Minute AMRAP:
50’ Box Push
25/20 Calorie Bike
Max Box Step Ups (24”/20”)
Wednesday, 7/25/19
WOD
21-18-15-12-9-6-3
Hang Power Snatch (75#/55#)
*200m Run before each round
Accessory Work
3×15 Weighted Hip Extensions
*15 second hold at the end of each set
Tuesday, 7/23/19
WOD
12 Minute AMRAP:
10 Front Squats (155#/105#)
15 Toes to Bar
30 Double Unders
Monday, 7/22/19
Strength
10-8-6-4-2 Strict Press
*Increase weight each set
WOD
For Time:
50 Calorie Row
50 Burpee Pull Ups
Friday, 7/19/19
Strength
3×2 Deadlifts
*Drop and reset every rep
WOD
8 Minute AMRAP:
3 Handstand Push Ups
3 Cleans
6 Handstand Push Ups
3 Cleans
9 Handstand Push Ups
3 Cleans
12 Handstand Push Ups
6 Cleans
15 Handstand Push Ups
6 Cleans
18 Handstand Push Ups
6 Cleans
21 Handstand Push Ups
9 Cleans
*185#/125#
Wednesday, 7/17/19
WOD
For Time:
50/40 Calorie Bike
35 Wall Balls (30#/20#)
20 Box Jump Overs (30”/24”)
Rest 2 Minutes
20 Box Jump Overs (30”/24”)
35 Wall Balls (30#/20#)
50/40 Calorie Bike
Tuesday, 7/16/19
WOD
10 Minute AMRAP:
9 Kettlebell Swings (70#/53#)
7 Chest to Bar Pull Ups
5 Burpees to Bar
Core Strength
5x Max Effort L Sit Hold
*Rest 1 Minute
Monday, 7/15/19
Strength
5×2 Overhead Squats
*5 second pause in the bottom
WOD
“Nancy”
5 Rounds:
400m Run
15 Overhead Squats (95#/65#)
Friday, 7/12/19
Strength
3×3 Deadlifts
*Drop and reset every rep
WOD
3 Rounds:
500m Row
20 Deadlifts (205#/145#)