7/22/21

WOD

Tabata Lunges
Rest 1 minute
Tabata Push-ups
Rest 1 minute
Tabata Ring Rows
Rest 1 minute
Tabata Overhead KB Lunges
Rest 1 minute
Tabata Goblet Squat
Rest 1 minute
Tabata KB Swing

*53/35-lb. KB

7/21/21

WOD

“Grettel”
10 rounds for time of:
3 clean and jerks
3 bar facing burpees

Rest

“Ingrid”
10 rounds for time of:
3 snatches
3 bar facing burpees 

♀ 95 lb. ♂ 135 lb

7/20/21

WOD

10 minute EMOTM of:
Push Press, 3 reps

Complete as many calories on the rower as possible in 10 minutes of:
10 strict handstand push-ups
20 pulls on the rower

7/19/21

WOD

30-20-10 reps for time of:
Med-ball sit-ups
Toes-to-bars
Wall-ball shots
*20/14-lb. Wall-ball.

10 sets of:
50’ Prowler Push, as heavy as possible

7/18/21

WOD

Rest Day

7/17/21

WOD

“T.U.P.”

15-12-9-6-3 reps for time of:
135/95-lb. power cleans
Pull-ups
135/95-lb. front squats
Pull-ups

7/16/21

WOD

EMOTM for 30 minutes:
1: Deadlift, 5 reps
2: Handstand Push-up, 3-12 reps
3: Machine at an Easy Pace

7/15/21

WOD

3 sets of:
In 8 Minutes:
600m Buy-in
Then in remaining time AMRAP of:
40 Double-unders
20 Kettlebell Swings, 53/35-lbs.
10 Push-ups

Rest 2:00 between sets.

*Buy-in changes each set. 1 set is Running, 1 set is Rowing, and 1 set is a Non-rowing Machine.

7/14/21

WOD

2 sets, each for time, of:
15 Chest to Bar Pull-ups
5 Overhead squats
10 Chest to Bar Pull-ups
10 Overhead squats
5 Chest to Bar Pull-ups
15 Overhead squats

Rest 1:1 between sets.

*OHS at 60%+ of 1RM

7/13/21

WOD

5 sets of:
Hang Power Clean + Push Press

5 sets of:
Power Clean + Push Jerk

7 minute AMRAP of:
7 Hang Power Cleans
7 Push Jerks
7 Box Jump Overs

* 24”/20” and 115/75lbs.