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
Wednesday, 7/28/21
WOD
Virtual Games Event 1
For Time:
5,000m Row
Gymnastics Strength
3 Super Sets:
15 Strict Pull Ups
15 Strict Handstand Push Ups
*Rest 2 Minutes
Tuesday, 7/27/21
WOD
For Time:
50 Box Jump Overs (24”/20”)
50 Dumbbell Walking Lunges (50#/35#)
50 Wall Balls (20#/14#)
Midline Stability
9 Minute Alternating EMOM:
1: 40 Second Plank Hold
2: 40 Second Side Plank Hold (Right)
3: 40 Second Side Plank Hold (Left)
Monday, 7/26/21
Strength
5 Sets, Every 90 Seconds:
2 Power Snatches + 2 Hang Squat Snatches + 2 Overhead Squats
WOD
5 Rounds:
15/12 Calorie Echo Bike
15 Power Snatches (75#/55#)
*Rest 1 Minute After Each Round
Friday, 7/23/21
WOD
For Time:
30/25 Calorie Row
30 Back Squats
15 Muscle Ups
30/25 Calorie Row
20 Front Squats
10 Muscle Ups
30/25 Calorie Row
10 Overhead Squats
5 Muscle Ups
*165#/115#