Thursday, 8/8/19
WOD
Teams of 3
3 Rounds:
2 Minute: Sled Push (110#/70#)
30 Second Transition
2 Minute: Farmers Carry (70#/53#)
30 Second Transition
2 Minute: Sandbag Carry (150#/100#)
30 Second Transition
Wednesday, 8/7/19
WOD
4 Rounds, 1 Every 4 Minutes:
400m Run
50 Double Unders
20 Dumbbell Hang Clean and Jerks (50#/35#)
Tuesday, 8/6/19
WOD
For Time:
30-20-10
Assault Bike Calories
15-10-5
Deadlifts (315#/215#)
Core Strength
3 Sets:
30 Second L-Sit Hold
30 Russian Twist
Friday 8/2/19
WOD:
5 rounds:
15/12 Calorie Row
15 Wall Balls (30#/20#)
15 Box Jump Overs (24”/20”)
*15 Minute Time Cap
Accessory Work:
3×8 Alternating Turkish Get-Ups (4 each arm)
Thursday, 8/1/19
WOD
Every 2 Minutes for 20 Minutes (10 Sets):
3 Overhead Squats
*Build in weight each set
Wednesday, 7/31/19
Gymnastics Strength
5×10 Strict Handstand Push Ups
*Rest 1 Minute
WOD
12 Minute AMRAP:
20/16 Calorie Bike
3 Rope Climbs
Tuesday, 7/30/19
Strength
8 Minute EMOM:
1 Squat Clean + 2 Front Squats
WOD
“Elizabeth”
21-15-9
Squat Cleans (135#/95#)
Ring Dips
Monday, 7/29/19
WOD
For Time:
800m Run
30 Toes to Bar
30 Dumbbell Snatch (53#/35#)
600m Run
25 Toes to Bar
25 Dumbbell Snatch (53#/35#)
400m Run
20 Toes to Bar
20 Dumbbell Snatch (53#/35#)
Friday, 7/26/19
Strength
3×1 Deadlift
WOD
4 Rounds:
12 Deadlift (225#/155#)
8 Ring Muscle Ups