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Monday 09.01.20
WOD "Born to Run" For Time: 400 Meter Run 21 Burpees 400 Meter Run 15 Burpees 400 Meter Run 9 Burpees 200 Meter Run 9 Power Cleans (135/95) 200 Meter Run 15 Power Cleans (135/95) 200 Meter Run 21 Power Cleans (135/95) Midline 21-18-15-12 GHD Sit-Ups After Each Set: 5 Walkouts 30 Second Hip Extension Hol
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Monday 08.31.20
Strength Olympic Technique A 5 Minutes to Build to a Moderate Complex 1 + 1/4 Overhead Squat 1 Overhead Squat Olympic Technique B 5 Minutes to Build to a Moderate Complex: 2 Snatch Balances Olympic Technique C 5 Minutes to Build to a Moderate Complex: 1 High-Hang Squat Snatch WOD "Empty Calories" 27-21-15-9: Row Calories Overhead Squats (95/65) Thursday 08.27.20
ACTIVE RECOVERY20 Min AmRap 100m Farmers Carry (50/35’s) 500m Row 1,000m Assault Bike Post WOD Mobility or Open Gym Wednesday 08.26.20
WOD "Kelly Rowland" For Time: 50/35 Cal Row 3 Rds of “Kelly” 50/35 Cal Row 1 Rd "Kelly" = 400 Meter Run 30 WB (20/14) 30 Box Jumps (24"/20") Body Armor 2 Sets: 8 Barbell Strict Presses 2 Sets: 12 Ring Dips 2 Sets: 16 Weighted Glute Bridges *Rest as needed between sets. Tuesday 08.25.20
WOD "4EVER" 4 Min AmRap 27/21 Calorie Bike 27 Burpees 27 Chest to Bar Pull-ups Rest 4 Minutes 4 Min AmRap 21/15 Calorie Bike 21 Burpees 21 Toes to Bar Rest 4 Minutes 4 Min AmRap 15/12 Calorie Bike 15 Burpees 15 Pull-ups Midline Conditioning Not for Time: 30 GHD Sit-Ups 40 AbMat Sit-Ups 50 Hollow Rocks 40 AbMat Sit-Ups 30 GHD Sit-Ups Monday 08.24.20
Strength Barbell Stamina Alt OTM x 8 (4 Rds) WU Odd - 3-Position Power Snatch Even - 7 Thrusters "It's Goin' Down" 21-18-15-12: Hang Power Snatches (75/55) Thrusters (75/55) After Each Set: 30 Double Unders Friday 08.21.20
Strength WU Back Squat 10RM WOD "Dumbo" 5 RFT 15/12 Cal Bike 10 Double DB Thrusters 5 Double DB Box Step-Overs Dumbbells: 50's/35's Box: 24"/20" Thursday 08.20.20
WOD25 Min AmRap 100m DB Farmers Carry (50's/35's) 10 Strict PU 10 DB Box Step Overs (50's/35's) 50/35 Cal Row or 40/28 Cal Bike *Post WOD Mobility Or Open Gym Wednesday 08.19.20
Conditioning 100 Double-Unders, 50' HS Walk 80 Double-Unders, 50' HS Walk 60 Double-Unders, 50' HS Walk 40 Double-Unders, 50' HS Walk 20 Double-Unders, 50' HS Walk WOD "Shoot Your Shot" 18 Min AmRap 45 Wallballs (20/14) 30/24 Calorie Row 15 Deadlifts (275/185) Tuesday 08.18.20
WOD"Four Eyes" On the 4:00 x 6 Rds 200 Meter Run 10 Toes to Bar 5-5-4-4-3-3 HPC **Body Armor** (3-5 Sets) 21/15 Cal Row or 15/10 Cal Bike 15 GHD Sit-Ups 9 Bench Press (175/105) **Rest 1:00 between sets |
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