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)
Archive for the ‘WOD’ Category
“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
“Cement Mixer”
Every 3 Minutes x 7 Rounds:
400 Meter Run
12 Toes to Bar
Strength:
Hang Squat Clean
Build to a heavy single
-Then-
“Dirt Nap”
3 Rounds:
15 Hang Squat Cleans (115/80)
15 Lateral Barbell Burpees
“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
“Slumber Party”
2 Rounds For Time:
20 Push Jerks (135/95)
4 Rounds of “Cindy”
800 Meter Run
Strength:
Deadlift
Build to a heavy 5-4-3
-Then-
“Deadbolt”
AMRAP 15:
60 Double Unders
30/24 Calorie Row
15 Deadlifts (225/155)
“Stub Hub”
21-15-9:
Toes to Bar
Power Snatches (95/65)
Directly Into…
9-15-21:
Calorie Assault Bike
Overhead Squats (95/65)
“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
HAPPY INDEPENDENCE DAY!!
“Glen”
For Time:
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
