Not really Cindy

7/23/20

WOD

20 minute AMRAP of:
5 Strict Pull-ups
10 Push-ups
20 Air Squats
-rest 1:00-

Train At Home

20 minute AMRAP of:
5 Object rows
10 Push-ups
20 Air Squats
-rest 1:00-

*Class sign up is required.

Derek Eason
Lift it Row it Snatch it

7/22/20

WOD

Deadlift 5-5-3-3-1-1-1
*New set every 2:00

2 rounds for time of:
Row 1000m
40 KB Snatches, 53/35-lbs

Train At Home

3 rounds for time of:
Run 1000m
40 Object Snatches

*Class sign up is required.

Derek Eason
Run the Ball

7/21/20

WOD

Every 8:00 for 4 sets:
Run 600m
30 Wall-balls

Train At Home

Every 8:00 for 4 sets:
Run 600m
30 Object Thrusters

*Class sign up is required.

Derek Eason
Push Jerk

7/20/20

WOD

Every 2:00 for 5 sets:
Push Jerk, 5 reps

For time:
30 Push Jerks
40 Hang Power Cleans
50 Toes to Bar
60 Sit-ups

*65% of 5RM

Train At Home

2 Rounds Each For time:
30 Object Push Press
40 Object Cleans
50 Toes to Target
60 Sit-ups

*Class sign up is required.

Derek Eason
Helton

7/18/20

WOD

“Helton”

3 rounds:
Run 800m
30 DB Squat Cleans
30 Burpees

Train At Home

3 rounds:
Run 800m
30 Object Cleans
30 Burpees

*Class sign up is required.

Derek Eason
Diane-ish

7/17/20

WOD

3 sets, resting 1:1 between:
15-12-9 reps for time of:
Deadlift, 225/155-lbs.
Handstand Push-ups

Train At Home

3 sets, resting 1:1 between:
15-12-9 reps for time of:
Object Deadlift
Pike Handstand Push-ups

*Class sign up is required.

Derek Eason
Snatches!

7/16/20

WOD

0:00 to 10:00
Build to a 3RM Power Snatch

10:00 - 20:00
Build to a 2RM Hang Squat Snatch

20:00 - 30:00
AMRAP of:
10 Power Snatch, 95/65-lbs.
40 Double-unders

Train At Home

10 Minute AMRAP of:
10 Object Snatches
40 Double-taps

Rest 5 Minutes

10 Minute AMRAP of:
20 Walking Lunges
30 Sit-ups

*Class sign up is required.

Derek Eason
We Run

7/15/20

WOD

Every 8:00 for 5 sets:
Run 1000m

Train At Home

Every 8:00 for 5 sets:
Run 1000m

*Class sign up is required.

Derek Eason
Cleans!

7/14/20

WOD

0:00 to 10:00
Build to a 3RM Power Clean

10:00 - 20:00
Build to a 2RM Hang Squat Clean

20:00 - 30:00
AMRAP of:
10 Power Cleans, 135/95-lbs.
10 Bar Facing Burpees

Train At Home

20 Minute AMRAP of:
2 Object Cleans
2 Burpees Over Object
4 Object Cleans
4 Burpees Over Object
6 Object Cleans
6 Burpees Over Object…

*Class sign up is required.

Derek Eason