7/12/22
WOD
“JT”
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Cash-out: TBA
7/11/22
WOD
For time:
4-3-2-1
Rope Climbs
40-30-20-10
Pistols
DB Snatches, 50/35-lbs.
7/10/22
WOD
Rest Day
7/9/22
WOD
"Bull" w/partner
Two rounds for time of:
200 Double-unders
50 Overhead Squats, 135/95-lbs.
50 Pull-ups
Run 1 mile
*Share reps
*Run in 400m intervals
7/8/22
WOD
5 rounds for Quality:
Strict Press, 10 reps
10-15 Toes to Ring
“CFT 50”
For time:
50 Calorie Machine
7/7/22
WOD
For Max Reps:
Tabata Air Squat
Tabata Calorie Row
Tabata Walking Lunge
Tabata Sit-ups
Tabata Step-ups, 30"/24"
*Rest 2:00 between each*
7/6/22
WOD
“Dobogai”
Seven rounds for time of:
8 Muscle-ups
22 yard Farmer carry, Heavy Dumbbells
Cash-out: TBA
7/5/22
WOD
Every 2:00 for 7 sets:
Push Press, 5 reps
For time:
50-40-30-20-10 reps of:
Double-unders
25-20-15-10-5 reps of:
Single KB Push Press, 53/35-lb.
ANNOUNCEMENT:
MONDAY JULY 4TH CLASS IS AT 9AM ONLY.
7/4/22
WOD
“1775”
60 minute AMRAP of:
17 power cleans, 135/95-lb.
75 squats
*Unload bar, carry each plate 200m separately.
Announcement:
Monday July 4th class is at 9am only.
7/3/22
WOD
Rest Day