8/11/22
WOD
20 minute AMRAP of:
Deadlift, 3 reps at 75%
6 Push-ups
9 Box Jumps, 24"/20"
12 Calorie Machine
8/10/22
WOD
Every 6:00 for 5 sets:
100 Double-unders
10 Ring Muscle-ups
8/9/22
WOD
Every 3:00 for 10 sets:
Row 500m
8/8/22
WOD
4 rounds for time of:
400m Run
40 Air Squats
4 Rope Climbs
8/7/22
WOD
Rest Day
Are you up to the challenge?
We want to see how many of you can hit your daily water quota as well as give up alcohol for 1 month.
Good luck and stay hydrated in this hot weather!
8/6/22
WOD
With a Partner
For time:
Row 5,000 meters
At 0:00, 5:00, 10:00, 15:00, 20:00, 25:00, and 30:00
30 Wall-balls, 30/20-lbs.
*Split reps and row with partner.
Are you up to the challenge?
We want to see how many of you can hit your daily water quota as well as give up alcohol for 1 month.
Good luck and stay hydrated in this hot weather!
8/5/22
WOD
Every 2:00 for 10 sets:
Split Jerk, 1-5 reps
21-15-9 reps of:
Overhead Lunge, 95/65-lbs.
*100 Double-unders AES
Are you up to the challenge?
We want to see how many of you can hit your daily water quota as well as give up alcohol for 1 month.
Good luck and stay hydrated in this hot weather!
8/4/22
WOD
EMOTM x 20 minutes:
1: Sit-ups, 20 reps
2: KB Swing, 15 reps
3: Burpee, 10 reps
4: Rest
Accessory:
Strict Pull-ups x 25-50 reps
Are you up to the challenge?
We want to see how many of you can hit your daily water quota as well as give up alcohol for 1 month.
Good luck and stay hydrated in this hot weather!
8/3/22
WOD
10:00 AMRAP
Max Distance Row
*Pace below 1:45/2:00
*1:00 rest if any pull is above pace.
**3 pulls allowed to get below pace.
10 minutes to work up to a:
Heavy Back Squat, 1-3 reps
Are you up to the challenge?
We want to see how many of you can hit your daily water quota as well as give up alcohol for 1 month.
Good luck and stay hydrated in this hot weather!
8/2/22
WOD
10 minutes to:
Work up to a Heavy set of 3 Deadlifts
Work up to a Tough set of 3 HSPU
“CFT Triplet”
13 minute AMRAP of:
50 Double-unders
7 Deadlifts, 275/185-lbs.
9 Strict Handstand Push-ups