Thursday, 8/13/20
WOD
“Reverse Annie”
10-20-30-40-50
Double Unders
Abmat Sit Ups
Tuesday, 8/11/20
WOD
For Time:
1-10 (Each Arm)
Dumbbell Hang Clean and Jerk (50#/35#)
*6 Burpee Box Jump Overs After Each Round (24”/20”)
Gymnastics Strength
8 Minute EMOM:
5 Tempo Ring Dips
*3 Second Descent
Monday, 8/10/20
Strength
10 Minute EOMOM (5 Sets):
1 Snatch + 5 Overhead Squats
WOD
3 Rounds For Reps:
2 Minutes Max Calorie Bike
1 Minute Max Toes to Bar
Friday, 8/7/20
Strength
3×1 Push Jerk
WOD
“Time Domain DT”
10 Minute AMRAP:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
(155#/105#)
Thursday, 8/6/20
WOD
For Distance:
Choice of Bike or Rower
5 Minutes On
2 Minutes Rest
4 Minutes On
90 Seconds Rest
3 Minutes On
1 Minute Rest
2 Minutes On
30 Seconds Rest
1 Minute On
Wednesday, 8/5/20
Gymnastics Skill
4×50’ Handstand Walk or 2 Wall Walks + 20 Shoulder Taps
WOD
3 Rounds:
400m Run
12 Kettlebell Pistols or Lateral Box Step Ups (35#/26#)
21 Toes to Bar
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