Archive for the ‘Uncategorized’ Category

071320 Monday

Posted: 07/12/2020 in Uncategorized, WOD

Strength:

Overhead Squats:

Build to a heavy 5

 

-Then-

 

“Jackie Legs”

For Time:
1,000 Meter Row
30 Chest to Bar Pull-ups
50 Overhead Squats (75/55)

071220 Sunday

Posted: 07/11/2020 in Uncategorized, WOD

“Box Spring”

For Time:
75/50 Calorie Assault Bike
40 Dumbbell Hang Clean and Jerks (50/35)
50 Dumbbell Box Step-ups (24″/20″)
40 Dumbbell Hang Clean and Jerks (50/35)
75/50 Calorie Assault Bike

071120 Saturday

Posted: 07/10/2020 in Uncategorized, WOD

“Cement Mixer”

Every 3 Minutes x 7 Rounds:
400 Meter Run
12 Toes to Bar

071020 Friday

Posted: 07/09/2020 in Uncategorized, WOD

Strength:

Hang Squat Clean

Build to a heavy single

 

-Then-

 

“Dirt Nap”

3 Rounds:
15 Hang Squat Cleans (115/80)
15 Lateral Barbell Burpees

070920 Thursday

Posted: 07/08/2020 in Uncategorized, WOD

“Oh Deere”

For Time:
50/35 Calorie Row
50/35 Calorie Assault Bike

200 Meter Farmers Carry (53’s/35’s)

50/35 Calorie Row
50/35 Calorie Assault Bike

070720 Wednesday

Posted: 07/07/2020 in Uncategorized, WOD

“Slumber Party”

2 Rounds For Time:
20 Push Jerks (135/95)
4 Rounds of “Cindy”
800 Meter Run

070720 Tuesday

Posted: 07/06/2020 in Uncategorized, WOD

Strength:

Deadlift

Build to a heavy 5-4-3

 

-Then-

 

“Deadbolt”

AMRAP 15:
60 Double Unders
30/24 Calorie Row
15 Deadlifts (225/155)

070620 Monday

Posted: 07/05/2020 in Uncategorized, WOD

“Stub Hub”

21-15-9:
Toes to Bar
Power Snatches (95/65)

Directly Into…

9-15-21:
Calorie Assault Bike
Overhead Squats (95/65)

070520 Sunday

Posted: 07/04/2020 in Uncategorized, WOD

“Southpaw”

AMRAP 15:
3 Kettlebell Swings (53/35)
3 Kettlebell Box Step-ups (24″/20″)
3 Calorie Bike
6 Kettlebell Swings (53/35)
6 Kettlebell Box Step-ups (24″/20″)
6 Calorie Bike
9 Kettlebell Swings (53/35)
9 Kettlebell Box Step-ups (24″/20″)
9 Calorie Bike

Add [3] Reps Per Round

070420 Saturday

Posted: 07/03/2020 in Uncategorized, WOD

HAPPY INDEPENDENCE DAY!!

 

“Glen”

For Time:
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees