OUR WODS

8/14/2020

At Home Warm-up
2 Rounds of:
15 Supermans
15 Squats
15 Shrug Circles
5 Burpees

At Home Workout
15 Min AMRAP:
15 Power Cleans
15 Toes to Bar / Toes to Pole
15 Thrusters
15 Pull-ups / Bentover Rows

Gym Workout
15 Min AMRAP:
15 Power Cleans
15 Toes to Bar
15 Thrusters
15 Pull-ups

8/13/2020

At Home Warm-up
3 Rounds of:
10 Shoulder Pass Throughs
10 HS Kick-ups
10 Good Mornings

At Home Strength
Tempo Shoulder Press
5×8 w/4 sec descent

At Home Workout
4 Rounds for Time:
16 DB Lunges
16 One Arm DB Push Press

Gym Strength
Shoulder Press
5-5-5

Gym Workout
4 Rounds for Time:
8 Sandbag G2OS
16 One Arm DB Push Press
*8 min cap

8/12/2020

At Home Warm-up
3 Rounds of:
5 Over / Under Fence
10 Box Step-ups
:20 sec Pigeon Stretch

At Home Workout
For Time:
50-40-30-20-10 of:
Sit-ups
Box Step-ups

Gym Workout
For Time:
50-40-30-20-10 of:
Calorie Row
Box Step-ups
*25 min cap

8/11/2020

At Home Warm-up
7 Min AMRAP:
28 Jumps onto a plate
21 Shoulder Circles
14 Running in Place High Knees
7 Burpees

At Home Workout
For Time:
50 Double Unders / 100 Singles
Run 400 m
50 Double Unders / 100 Singles
25 Burpees
50 Double Unders / 100 Singles
Run 400 m
50 Double Unders / 100 Singles

Hang Power Clean
3-3-3-3-3

For Time:
50 Double Unders / 100 Singles
25/20 Calorie Bike / Ski
50 Double Unders / 100 Singles
25 Burpee Chest to Bar Pull-ups
50 Double Unders / 100 Singles
25/20 Calorie Bike / Ski
50 Double Unders / 100 Singles
*15 min cap

8/10/2020

At Home Warm-up
3 Rounds of:
10 Elbow to Ankles
10 Boot Strappers
10 Push-ups

At Home Strength
Tempo Front Squats
5×8 w/4 sec descent

At Home Workout
For Time:
30-20-10 of:
Power Snatch or DB Snatch
Wall Balls or Light Thrusters

Gym Strength
Front Squat
3-3-3-3-3

Gym Workout
For Time:
30-20-10 of:
Power Snatch
Wall Balls
*9 min cap

8/8/2020

Partner Workout
For Time:
90 One Arm DB Snatch
80 Lunges
70 Burpees
60 One Arm DB Snatch
50 Lunges
40 Burpees
30 One Arm DB Snatch
20 Lunges
10 Burpees

8/7/2020

At Home Warm-up
3 Rounds:
5 Boot Strappers
10 Toy Soldier / Pump Jacks
20 Side to Side Hops

At Home Strength
Tempo Deadlifts
5×9 with 5 sec descent

Deadlifts
3-3-3

“Annie”
For Time:
50-40-30-20-10 of:
Double Unders
Sit-ups

BE STRONGER THAN YOUR STRONGEST EXCUSE