7/16/22

WOD

“Rene”

7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees

7/15/22

WOD

Hang Power Snatch 5 x 5

Power Snatch 5 x 3

Overhead Squat 5 x 5

Optional Cash-Out:

For time:
Run 1000m
100 Abs

*Abs = any core movement of your choice.
*Must change movement every 20 reps.

7/14/22

WOD

20 minute AMRAP of:
5 Chest to Bar Pull-ups
10 Wall-balls, 20/14-lbs.
15 Kettlebell Swings, 53/35-lbs.

7/13/22

WOD

Every 3:00 fo 5 sets:
2 Squat Clean +
3 Front Squats

Every 5:00 for 3 sets:
30 Calorie Machine
20 Box Get Overs

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*