WOD

2020 July 23

WOD
3 Rounds of
– 18 Toes to Bar
– 18 Burpees to Target

3min rest

2k Row

3min rest

25 Toes to Bar
25 Burpees to Target
1k Row


*35min time cap

2020 July 22

WOD
12min EMOM
1st min: 10 alt front rack lunges
2nd min: 5/side single leg barbell RDL
3rd min: 3-5 reps negative pull-up (5sec descend)

8min AMRAP
3-6-9-12-15…
– KB Swing
– Single Arm Thrusters

2020 July 21

WOD
Every 3min for 12min
– 10 Single Arm DB Row
– 10 Inverted Row (Ring Rows)
– 15 Hammer Curls

Then…

4rds
– 7 Strict Handstand Push-Ups
30sec rest
– 20 hanging knee raises
30sec rest
– 10 single arm upright row
30sec rest
– 10 plank w/ alt leg/arm raise (2sec pause)
30sec rest

2020 July 20

WOD
3rds
– 300/250m row
– 30 Double Unders
– 10 DB Squat Cleans (50/35)
– 60 Jumping Lunges
*12min time cap

2020 July 18

WOD
Push Press 5-5-4-4-3
*2sec pause @ dip & 2sec pause at overhead
*go on every 3minutes

5rds
– 10 toes to bar
– 10 alt single arm devil press
– 10 box jump overs
– 60sec rest

2020 July 17

WOD
40min AMRAP
– 24 No Push-Up Burpees on to plate
– 8 strict chin ups
– 8 Push-Ups with 2sec at bottom
– 2min jump rope
– 30sec hollow hold

2020 July 16

WOD
5-5-4-4-3
– Tempo Front Squats @ 22×1
*go on every 3minutes

5rds of
– In a 60sec window
Power Clean
Hang Squat Clean
Max Bar Over Burpees
– 2min rest
(Rd1 5+5, Rd2 4+4, Rd3 3+3, Rd4 2+2, Rd5 1+1)
*increase weight on every set

2020 July 15

WOD
Every 3 minutes for 12 minutes
– 8 Tempo Deadlifts @ 3131 (barely touching ground)

3rds
– Row Moderate Pace 300/250m
– Row Easy Pace 200/150m
– Row Hard Pace 200/150m
– Row Easy Pace 200/150m
– Row Spring Pace 100/100m
5minutes time cap each round

2020 July 14

WOD
3rds not for time (on coaches q)
– 8/side Double KB Front Rack Step-Up
– Max reps tempo strict pull-up (3030)
*hold hollow and/or use bands to get at least 3-5 reps on pull-ups

10min EMOM
1st min: 10 thrusters (95/65)
2nd min: 20 Russian KB Swings (24/16)

2020 July 13

WOD
20min AMRAP
– 10 DB Bench Press
– 3 Wall Walk
– 100m Single-Arm OH Carry (50/arm)
– 10 Strict Knee to Elbow

2020 July 11

WOD
“Emily”
10rds for time
– 30 Double-Unders
– 15 Pull-Ups
– 30 Air Squats
– 60 Mountain Climbers
– 2mins Rest
*45min time cap

2020 July 10

WOD
0:00-6:00
– 15 Clean & Jerk (95/65)
– 6 Burpees
– 20/16 Cal Row or 100 Double Unders

6:00-12:00
– 12 Clean & Jerk (135/95)
– 9 Burpees
– 20/16 Cal Row or 100 Double Unders

12:00-18:00
– 9 Clean & Jerk (155/105)
– 12 Burpees
– 20/16 Cal Row or 100 Double Unders

18:00-24:00
– 6 Clean & Jerk (185/125)
– 15 Burpees
– 20/16 Cal Row or 100 Double Unders