Accessory EMOM x 30 1 - Bike for Cals 2 - Hand Release Push Ups 3 - Slam Balls 4 - Russian Twists 5 - Rest
2020 07 22
Barbell Cycling Every 2:30 x 5 5 Front Squats + 8/8 Single Arm Overhead Dumbbell Reverse Lunge WOD 8 Min AMRAP 15/10 Cal Bike/Row 10 Deadlift (135/95) 5 Handstand Push Up or 1 Wall Walk
2020 07 21
Barbell Cycling 4 Sets 6 Clean Grip Deadlift *rest as needed 12 Dumbbell Floor Press *rest as needed WOD For Time 400m Run 20 Clean and Jerk (155/105)
2020 07 20
Strength Every minute x 15 minutes Squat Clean + Hang Squat Clean WOD For Time 50 Double Dumbbell Front Squat (50/35) EMOM, Stop and Perform 3 Burpees *RX+: 5 Burpees every minute
2020 07 19
WOD 3 Rounds Each - Alternating with a Partner (6 rounds total) 25 Russian Kettlebell Swings (53/35) (RX+ 70/53) 200m Run -Directly into… 3 Rounds Each - Alternating with a Partner (6 rounds total) 15 Burpees 200m Run
2020 07 17
Strength Thruster (from the rack) 3 Reps X’s 5 sets Building to a Tough set WOD Fran 21-15-9 Thrusters (95/65) Pullups
2020 07 16
Accessory 6 sets 4mins Work/1min Rest 25/20 Cal Bike/Row 15 No Pushup Burpees Max Plank in the Remainder of the 4mins
2020 07 15
Strength Every 2:30 X’s 5 sets 6 Front Squats + 20 Alternating Dumbbell/Kettlebell Goblet Reverse Lunge WOD 3 Rounds For Time 10 Alternating Dumbbell Snatch (50/35) 15 Toes to Bar or Hanging Knee Raises 20 Wallball (20/14)
2020 07 14
Accessory 25min AMRAP 150 Double Unders or 200 Singles 50/40 Cal Bike/Row 30 Hang Power Clean (115/75) 30 Burpee Chest to Bar or Burpee Pull Up 30 Push Jerks (115/75)
2020 07 13
Accessory EMOM x 12 1: 2-3 Wall Walks or 50’ Handstand Walk 2: 8-10 Barbell Romanian Deadlift 3: 30-45 second Plank on Elbows WOD Diane 21-15-9 Deadlift (225/155) Handstand Pushup *scale Handstand Pushup to Dumbbell Push Press **target time domain for Diane is under 10min
2020 07 12