7/13/20
WOD
Every 6:00 for 5 sets:
300m Row
20 Box Jump Overs, 24”/20”
10 Pull-ups
(Rx+ 5 Bar Muscle-ups)
Train At Home
Every 6:00 for 5 sets:
300m Run
20 Box Jumps or Broad Jumps
10 Push-ups
*Class sign up is required.
7/12/20
WOD
Rest Day
7/11/20
WOD
4 sets, resting 1:1 between:
3 rounds of:
9 Hang Power Snatches
7 Bar Facing Burpees
5 Overhead Squats
Train At Home
4 sets, resting 1:1 between:
3 rounds of:
10 Object Snatches
8 Burpees Over Object
6 Overhead Squats with Object
*Class sign up is required.
7/10/20
WOD
EMOTM for 10 minutes:
Sumo Deadlift, 3 reps
3 rounds for time of:
Run 400m
21 Kettlebell Swings, 53/35-lbs.
12 Push-ups
Train At Home
5 rounds for time of:
Run 400m
21 Object Swings
12 Push-ups
*Class sign up is required.
7/9/20
WOD
20 minute AMRAP of:
Row 500m
30 Wall-balls, 20/14-lbs.
Row 500m
30 Med-ball Cleans, 20/14-lbs.
Train At Home
20 minute AMRAP of:
Run 500m
30 Object Thrusters
Run 500m
30 Object Cleans
*Class sign up is required.
7/8/20
WOD
Every 2:00 for 7 sets:
Push Press, 5 reps
10-8-6-4-2 reps for time of:
Push Press, 115/75-lbs.
Chest to Bar Pull-ups
Train At Home
20-16-12-8-4 reps for time of:
Object Push Press
Object Bent Over Row
*After Each Set 5 Burpees
*Class sign up is required.
7/7/20
WOD
Every 4:00 for 6 sets
Run 300m
9 Handstand Push-ups
6 Dumbbell Snatch, Heavy
Train At Home
Every 4:00 for 6 sets
Run 300m
9 Pike Handstand Push-ups
6 Object Snatch
*Class sign up is required.
7/6/20
WOD
EMOTM for 10 minutes:
Front Squat, 3 reps
10 minute AMRAP of:
50 Air Squats
30 Box Jumps, 24”/20”
15 Toes to Bar
Rx+ 10 Muscle-ups
Train At Home
20 minute AMRAP of:
50 Air Squats
30 Box Jumps (or Broad Jumps)
15 Toes-to-target
*Class sign up is required.
7/5/20
WOD
Rest Day
ANNOUNCEMENT:
Tomorrow (7/4) THERE WILL ONLY BE 9AM CLASS. THE WOD WILL BE OUTDOORS WITH A HIGHER CAP.
7/4/20
WOD
30 Minute AMRAP with a Partner of:
Partner A: Run 800m
Partner B: AMRAP of:
7 DB Thruster, Right Arm
4 Strict Burpees Over Dumbbell
7 DB Thrusters, Left Arm
4 Strict Burpees Over Dumbbell
*DB 50-lbs./35-lbs.
Train At Home
30 Minute AMRAP of:
800m Run
2 Rounds of:
7 Object Thrusters, Right Arm
4 Strict Burpees Over Object
7 Object Thrusters, Left Arm
4 Strict Burpees Over Object
*Class sign up is required.