Category: WOD
Thursday July 19, 2018 'Friday WOD'

Strength: Push Jerks 2-2-2-2

Workout: 3 Rounds For Time

30 Deficit Push Ups (55lb./35lb Plates)

20 Toes To Bar

10 Front Squats (115lb./73lb.)

400m Run

Extra Credit:

3×12 Bulgarian Split Squats

3×15-20 Banded Tricep Ext.

3×10 Bent Rows

 

 

Thursday July 19, 2018 'Thursday WOD'

Strength: Mobility/Lacrosse Ball smash

Workout: 35 Minute AMCAP (As Many Calories As Possible)

Teams of 2

Every 5 minutes you and your teammate much switch machines.

**Score is total calories accumulated**

Extra Credit:

100 Weighted Flutter Kicks

80 Plate Twist

60 Heel Taps

40 Hollow Rocks

20 Back ext.

Wednesday July 18, 2018 'Wednesday WOD'

Strength: Power Snatch 3-3-3-3

Workout: For Time

21-15-9 Deadlifts 185lb./135lb.

50 Double Unders

21-15-9 Wallballs (30/20)

50 Sit ups

Extra Credit

3×12 Reverse Hypers

3x :45sec. Weighted Plank Hold

Tuesday July 17, 2018 'Tuesday WOD'

Strength:

A1: Bench Press x6, x4, x2

A2: Ring Dips x12, x8, x4

 

Workout: For Time

200m Farmers Carry Buy in,

4 Rounds of

30/25 Cal. Row/Dyne/Erg

20m Sled Push (Heavy)

10 Right Arm DB Overhead Lunge (50/35)

10 Left Arm DB Overhead Lunge  (50/35)

200m Farmers Carry Buy out

 

 

Sunday July 15, 2018 'Monday WOD'

Strength: Back Squats x6, x4, x2

Workout: For Time

30 Power Cleans RX (135lb./95lb.)

30 lateral Burpees

30 Shoulder to Overhead RX (135lb./95lb.)

30 Chest To Bar Pull Ups

 

Extra Credit:

3x25Cal. Assault Bike 70% effort rest 30 sec.

3x20Cal. Ski Erg rest 30 sec.

Core: 2-3 Rounds

60 Crunches

50 Plate Twist

40 Weighted Toe Touches

30 Alt V-ups

20 Hollow Rocks

 

Thursday July 12, 2018 'Thursday WOD'

WOD: 3 Rounds For Time

1 Mile run/800m

15 Bench Press RX(135lb./93lb.) RX+ (Bodyweight)

Wednesday July 11, 2018 'Wednesday WOD'

Strength: Deadlift x8, x6, x4

 

Workout: 13 Minute AMRAP (As Many Rounds As Possible)

50 Wallballs

40 Toes To Bar

30 Handstand Push Ups

20/14 Dball To Shoulder

10 Bar Muscle Ups

Extra Credit:

3×12 Reverse Hypers

3×20 Weighted Sit Ups

3×20 Feet Over Ball

Tuesday July 10, 2018 'Tuesday WOD'

Strength: Strict Press x8, x6, x4

Workout: For Time

Teams of 2

1000m-800m-600m-400m-200m Row

100 Double Unders

50/40 Calorie Assault Bike

Extra Credit:

Banded Tricep ext. 3×15-20

Rear delt flys 3×10-12

Cuban presses 3×10

Sunday July 8, 2018 'Monday WOD'

Strength: Back Squats x8, x6, x4

Workout: 11 Minute AMRAP (As Many Rounds As Possible)

4 DB Power Cleans (50lb./35lb.)

8 Pull Ups

12 Burpees (6″ Target)

Extra Credit:

4×20 Cal. Assault Bike 70% rest 1:1

Core:

4×20 Alt. V-ups

4×20 KB Obl (Each side)

4×20 GHD Sit Ups

Thursday July 5, 2018 'Friday WOD'

Strength: Find heavy split jerk for the day.

 

Workout: 12 Minute AMRAP (As Many Rounds As Possible)

15-12-9 Power Snatches (75lb./53lb.)

30-24-18 Wallballs

45-36-27 Sit Ups

 

Extra Credit: 3-4 Rounds

50m Sled Push

50m Farmers Carry

50m Dball Carry *Bear Hug*