072920 Wednesday

Posted: 07/28/2020 in Uncategorized, WOD

“Rest Stop”

AMRAP 5:
600 Meter Run
1 Round of “Cindy”
Max Squat Cleans (135/95)

Rest 5 Minutes

AMRAP 5:
400 Meter Run
2 Rounds of “Cindy”
Max Squat Cleans (155/105)

Rest 5 Minutes

AMRAP 5:
200 Meter Run
3 Rounds of “Cindy”
Max Squat Cleans (185/135)

072820 Tuesday

Posted: 07/27/2020 in Uncategorized, WOD

Strength

Pressing Complex: Build to a heavy set

2 Push Press

3 Push Jerks

-Then-

“Overreaction”

15-12-9:
Push Press (115/85)
Dumbbell Box Step Overs (50/35) (24″/20″)

Directly Into…

15-12-9:
Push Jerks (115/85)
Box Jump Overs (24″/20″)

072720 Monday

Posted: 07/26/2020 in Uncategorized, WOD

“2k Row”

2000m Row

 

“Core Cash Out”

3 Sets:
10 Rower Pike-ups
20 Flutter Kicks (3-Count)
30 Second Hanging L-Sit

072620 Sunday

Posted: 07/25/2020 in Uncategorized, WOD

“Attention Span”

On the Minute x 10:
7 Burpees
Max Front Plank in Time Remaining

Rest 5 Minutes

On the Minute x 10:
5/4 Calorie Assault Bike
Max Side Plank in Time Remaining (Switch Each Round)

072520 Saturday

Posted: 07/24/2020 in Uncategorized, WOD

“Ladybug”

3 Rounds For Time:
1 Round of “Kelly”
1 Round of “Helen”

 

“Kelly”

400 Meter Run
30 Wallballs (20/14) (Kilos: 9/6)
30 Box Jumps (24″/20″)

 

“Helen”

400 Meter Run
21 Kettlebell Swings (53/35) (Kilos: 24/16)
12 Pull-ups

072420 Friday

Posted: 07/23/2020 in Uncategorized, WOD

Strength

Build to a heavy complex:

3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks

“DT”

5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 155/105

072320 Thursday

Posted: 07/22/2020 in Uncategorized, WOD

“Central Park”

5 Rounds:
100′ Walking Lunge
30 AbMat Sit-ups
30/21 Assault Bike

072220 Wednesday

Posted: 07/21/2020 in Uncategorized, WOD

“Poker Face”

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
12 Front Squats (115/85)
6 Burpee Box Jump Overs (24″/20″)

Rest 5 Minutes

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
9 Front Squats (135/95)
6 Burpee Box Jump Overs (24″/20″)

Rest 5 Minutes

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
6 Front Squats (155/105)
6 Burpee Box Jump Overs (24″/20″)

072120 Tuesday

Posted: 07/20/2020 in Uncategorized, WOD

“7 Wonders”

3 Rounds:
7 Deadlifts (115/85)
7 Toes to Bar
7 Push Presses (115/85)

700/500 Meter Row

3 Rounds:
7 Deadlifts (115/85)
7 Toes to Bar
7 Push Presses (115/85)

700/500 Meter Row

3 Rounds:
7 Deadlifts (115/85)
7 Toes to Bar
7 Push Presses (115/85)

072020 Monday

Posted: 07/19/2020 in Uncategorized, WOD

Strength:

3 Pos Power Snatch

Build to a heavy complex

 

-Then-

 

“Unicycle”

AMRAP 10:
60/45 Calorie Assault Bike
100 Double Unders

Time Remaining:
Max Power Snatches (115/85)