Barbell Cycling Teams of 2 25min AMRAP (alternating each round) 3 Power Clean (135/95) 5 Handstand Pushup or Dumbbell Push Press 7 Front Squat 135/95 9/7 Cal Bike/Row
2020 07 10
Strength Deadlift - Build to a 1RM WOD 3 Sets for Max Reps 1min Double Unders 1min Toes to Bar 1min Wallball 1min No Pushup Burpee 1min Rest
2020 07 09
Accessory 6min AMRAP 45sec Plank 15 Ring Row 45sec Wall Sits -rest 2min 6min AMRAP 20 Double Unders 100’ Farmer Carry 10 Goblet Step Ups 10 alternating plank shoulder taps -rest 2min WOD For Time 50 Slam Ball 50/40 Cal Bike 800m Run 50/40 Cal Bike 50 Slam Ball
2020 07 08
Strength Push Press - Build to a 1RM WOD Max Rounds and Reps 2min AMRAP 10 Push Press (75/55) 10 Pushups 10 Box Jump Overs (24/20) -rest 1min X’s 5 total sets *pick up each new AMRAP where you left off on the last one, score is rounds and reps…
2020 07 07
Strength Back Squat 7-5-3-1 Building to a Tough Single WOD 30-20-10 For Time Front Squat (95/65) Kettlebell Swing (53/35) *scale up to 135/95
2020 07 06
Strength Clean - Build to a 1RM *any style, squat or power WOD 12min AMRAP 6 Burpees 8 Hang Power Snatch (75/55) 100m Run
2020 07 05
WOD Teams of 2 50 Power Snatches (95/65) 50 Toe-to-Bar 50 Hang Power Clean (95/65) 15 Rope Climb 100 Cal Bike
2020 07 03
Strength Bench Press Build to a 1 Rep Max WOD 4 Rounds for Time 10 Box Jumps 10 Pushups 10 Kettlebell Swings (53/35) 10 Goblet Squat
2020 07 02
Strength 3 sets 100’ Heavy Farmer Carry 30-50’ Handstand Walk or X 2 Bear Crawl *rest as needed WOD EMOM x 20 for Reps 1 - :30 Row for Cals 2 - :30 Goblet Step Up (50/35) 3 - :30 Bike for Cals 4 - :30 Alternating Power Snatch (50/35)
2020 07 01
Strength Front Squat Build to a 1 Rep Max WOD 2 Rounds For Time 600m Run 20 Deadlifts (225/155) *rest 2min Between Rounds *scale to 65% of Deadlift
2020 06 30