WOD

2020 August 7

WOD
Every 3 minutes for 12 minutes
5 Tempo Deadlifts without touching the ground @ 3131

3rds
– 12 Power Cleans (155/105)
– 12 Front Squats
– 12 Toes To Bar
*12min time cap

2020 August 6

WOD
4rds of
– 400m run/500m row/1200m bike
– 60sec wall sit
– 10/8 strict pull-ups
– 30sec Handstand Hold
– 15 Ring Rows
– 90sec rest
*28min time cap

2020 August 5

WOD
Push Press
4-3-3-2-2
*go on every 3 minutes

7min AMRAP
– 5 Double DB Muscle Snatch
– 5 Strict Handstand Push-Ups

2020 August 4

WOD
30min Max Cal Row relay
*once person rows while one does 15 burpee box jumps
*switch every 15 burpee box jumps

2020 August 3

WOD
Tempo Front Squats @ 22×1
4-3-3-2-2
*go on every 3 minutes

21-15-9
– Squat Cleans 135/95
– Strict Pull-Ups
– Strict Dips
*20min time cap

2020 Aug 1

WOD
22min AMRAP
– 22 Wall Balls
– 22 Power Snatches (75/55 lb)
– 22 Box Jumps
– 22 Push Presses (75/55 lb)
– 22 calorie Row/bike or run 200m

2020 July 30

WOD
3rds not for time
– 8/side Single Arm KB lateral Step-Up
– Max rep tempo pull-ups @ 41×2

6rds
– 10 DB Front Rack Lunges 50/35
– 10 Burpees Over DBs
– 60sec rest
*16min time cap

2020 July 29

WOD
For Reps & Cals
– 2min row for cal
– 1min floor press 135/95
– 1min rest
– 2min row for cal
– 1min push-ups
– 1min rest
– 2min row for cal
– 1min floor press 135/95
– 1min rest
– 2min row for cal
– 1min push-ups

2020 July 28

WOD
For Time:
1000m Run / 1250m Row / 3000m Bike

Then,

5 Rounds
– 10 Box Jump Overs
– 10 Weighted Sit-Up
– 15 Wall Balls

Then,

1000m Run / 1250m Row / 3000m Bike

*20minute time cap

2020 July 27

WOD
Push Press w/ 2sec pause at top
4-4-3-3-3
*go on every 3 minutes

9min AMRAP
– 7 Devil Press @ 35/25
– 35 Double Unders

2020 July 25

WOD
Every 2 mins on the 2mins for 12minutes
1+1+1 (Clean Deadlift + Hang Power Clean + Power Clean)

3rds of 3min AMRAP
– 5 Power Cleans @ 70%
– 9 Strict Pull-Ups
2min rest

2020 July 24

WOD
Tempo Front Squats @ 22×1
4-4-3-3-3
*go on every 3minutes

5rds for time
– 10 front squats @ 155/105
– 400m run/500m row/1200m bike
*challenging unbroken weight
*15min time cap