Uncategorized

Tuesday, 8/4/20

WOD

For Time:
50/40 Calorie Bike
100 Double Unders
100 Push Ups
100 Double Unders
50/40 Calorie Bike

Monday, 8/3/20

Strength

10 Minute EOMOM (5 Sets):
1 Clean + 1 Front Squat

WOD

7 Minute AMRAP:
7 Front Squats (185#/135#)
3 Muscle Ups

Friday, 7/31/20

Strength

3×2 Push Jerks

WOD

For Time:
50 Wall Balls (20#/14#)
40 Toes to Bar
30 Thrusters (115#/85#)
20 Toes to Bar
10 Clusters (115#/85#)
*15 Minute Time Cap

Thursday, 7/30/20

WOD

For Time:
100/80 Calorie Row
Rest 5 Minutes
100/80 Calorie Bike

Wednesday, 7/29/20

WOD

3 Minute AMRAP:
9 Deadlifts (155#/105#)
9 Box Jumps (24”/20”)
9 Pull Ups

Rest 90 Seconds

3 Minute AMRAP:
15 Deadlifts (155#/105#)
15 Box Jumps (24”/20”)
15 Pull Ups

Rest 90 Seconds

3 Minute AMRAP:
21 Deadlifts (155#/105#)
21 Box Jumps (24”/20”)
21 Pull Ups

Tuesday, 7/28/20

WOD

“Chipper Nancy”
For Time:
2,000m Run
75 Overhead Squats (95#/65#)

Core Strength

8 Minute EMOM:
Odd: 20 Second Hollow Body Hold
Even: 40 Second Plank Hold

Monday, 7/27/20

Strength

10 Minute EOMOM (5 Sets):
1 Clean + 2 Front Squats

WOD

12 Minute AMRAP:
500m Row
10 Handstand Push Ups
*Add 10 Handstand Push Ups Every Round

Friday, 7/24/20

Strength

3×3 Push Jerks

WOD

For Time:
40-30-20-10
Wall Balls (20#/14#)
20-15-10-5
Deadlifts (185#/135#)

Thursday, 7/23/20
WOD 
For Distance:
20 Minute Row or Bike

Wednesday, 7/22/20

Skill

5 Minute EMOM:
12 Alternating Pistols or Lateral Box Step Ups

WOD

10 Minute AMRAP:
5 Burpees to Bar
50’ Dumbbell Overhead Walking Lunge (50#/35#)
*Add 5 Burpees Every Round