WOD

WOD 7/1/20

Strength: Deadlift: 20 reps empty bar 15 reps with light added weight 10 reps with added weight build to a moderate 10 reps, keeping focus on form   WOD: THE BURNER AMRAP 18: 5 burpees (I'm sorry it's the first day back you know we had to) 10 wall balls 15...

WOD 5/14/20

For Time: 4 Rounds: 15 Ground To Overhead (with home weight) 20 KB Swings (with home weight) 15 Burpees OR 40 Sit Ups

WOD 5/12/20

Modified Helen: 3 Rounds: 400M Run 21 KB Swing (or dumbbell clean if you do not have KB) 12 Push Ups

WOD 5/9/20

FOR TIME: 10-9-8-7-6-5-4-3-2-1: Double Dumbbell Thrusters 200 Meter Run then: 3 Giant Sets: 50′ Single Arm Overhead Walking Lunge (Right) 15 Single Arm Deadlifts (Right) 50′ Single Arm Overhead Walking Lunge (Left) 15 Single Arm Deadlifts (Left) (scale the number of...

WOD 5/8/20

"Bubbles" AMRAP 12: 10 Burpees 25 Double Unders

WOD 5/7/20

27-24-21-18-15-12-9-6-3 - Double Unders - Dumbbell Deadlifts 18 min cap

WOD 5/6/20

5 Rounds x AMRAP 3: (each round is a 3 minute AMRAP, with 1 minute of rest between each round) 60 Double Unders 20 Jumping Lunges Max Rounds of Dumbbell “Macho Man” (50’s/35’s) Rest 1 Minute Between Rounds 1 Round of Macho Man = 3 Power Cleans + 3 Front squats + 3...

WOD 5/5/20

“Radar” For Time: 400 Meter Run 9-12-15: Double Dumbbell Deadlifts Lateral Dumbbell Burpees 800 Meter Run 15-12-9: Double Dumbbell Deadlifts Lateral Dumbbell Burpees 400 Meter Run (replace run with jump ropes or jumping jacks to keep the heart rate...

WOD 5/4/20

3 Rounds: 400M Run 21 Chest to Bar Pull-ups (or 21 barbell row each armif no pullup rack available) Directly Into… 3 Rounds: 15 Devil’s Presses (50/35) 21 Double Dumbbell Thrusters (50/35) cap this workout at 20 min.

WOD 5/2/20

“Double Time” For Time: 2 Mile Run Every 3:00, stop to complete: 6 Burpees + 9 Air Squats (Workout starts w/ the burpees and air squats.)

WOD 5/1/20

7 Rounds For Time: 14 DB Thrusters 18 Sit Ups 200M Run (or 30 Push Ups) 18 min cap

WOD 4/29/20

On the Minute: 7 Goblet Thrusters (single DB) 7 Single Arm Alternating DB Power Snatches 7 Burpees For as long as possible After 10 rounds, add (1) rep to each movement.

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