OUR WODS

8/6/2020

At Home Warm-up:
6 Min AMRAP:
6 Push-ups
8 Good Mornings
10 Squats
12 Jumping Jacks

At Home Workout
3 Min AMRAP:
Burpees
– Rest 3 Min –
5 Min AMRAP:
5 Thrusters
5 Pull-ups / Bentover Rows
– Rest 5 Min –
7 Min AMRAP:
7 Burpees
7 Thrusters
7 Pull-ups / Bentover Rows
*score is total reps/calories

Gym Workout
3 Min AMRAP:
Calorie Row
– Rest 3 Min –
5 Min AMRAP:
5 Thrusters
5 Pull-ups
– Rest 5 Min –
7 Min AMRAP:
7 Calorie Row
7 Thrusters
7 Pull-ups
*score is total reps/calories

8/5/2020

Warm-up:
3 Rounds of:
1 Min Plank Hold
10 KB Swings
10 Arm Circles (both Directions)
50 Mountain Climbers

“At Home DT”
5 Rounds for Time:
12 Deadlifts
9 Hanging Power Cleans
6 Push Press / Jerks
*use barbell, dumbbells, sandbag, Kettlebell, etc.

“DT”
5 Rounds for Time:
12 Deadlifts 155/105
9 Hang Power Cleans 155/105
6 Push Jerks 155/105

8/4/2020

At Home Warm-up
3 Rounds:
5 Over / Under the Fence
10 Box Step-ups
15 Side to Side Hops

At Home Workout
4 Rounds for Time:
30 Double Unders / 60 Singles
20 V-ups
10 Burpee Box Jumps

Gym Workout
3 Rounds for Time:
18/15 Calorie Bike/Ski
12 Burpee Box Jumps
6 Muscle-ups / 18 Toes to Rings
*15 min cap

8/3/2020

At Home Warm-up
2 Rounds:
40 Single Unders
20 Down Dog Calf Stretch
15 KB Deadlifts / Russian KB Swings
10 Elbow to Ankle
5 Boot Strappers

At Home Workout
For Time:
Run 600 m
60 Wall Balls / Light Thrusters
60 KB Swings
Run 400 m
40 Wall Balls / Light Thrusters
40 KB Swings
Run 200 m
20 Wall Balls / Light Thrusters
20 KB Swings

Gym Workout
For Time:
Run 600 m
60 Wall Balls
60 KB Swings
Run 400 m
40 Wall Balls
40 KB Swings
Run 200 m
20 Wall Balls
20 KB Swings
*26 min cap

8/1/2020

Partner Workout
(No Shared Equipment)
10 Rounds for Time:
20 KB Sumo Deadlift Highpulls
20 Box Jumps
20 Sit-ups
*P1 works while P2 holds –
hold Plank during SDLHP, hold KB in front rack during box jumps, rest during sit-ups

7/31/2020

At Home Warm-up
Run 200 m
2 Rounds of:
10 Ground to Overhead
10 Good Mornings
10 Scapular Pull-ups / Bentover Rows
20 Side to Side Jumps

At Home Workout
3 Rounds for Time:
Run 400 m
24 One Arm KB/DB Snatch
12 Chest to Bar Pull-ups/24 Bentover Rows

Gym Workout
3 Rounds for Time:
Run 400 m
24 One Arm KB Snatch
12 Chest to Bar Pull-ups
*18 min cap

7/30/2020

At Home Warm-up
2 Rounds of:
10 Elbow to Ankle
10 Slow Squats
10 Scapular Push-ups
20 Down Dog Calf Stretch

At Home Workout
3 Rounds of:
3 Tempo Front or Goblet Squats
+ 7 Fast Back Squats or Jumping Squats

For Time:
3-6-9-12-9-6-3 of:
OH Squats / Front / Goblet Squats
Bar Facing Burpees

Gym Workout
3 Rounds of:
3 Tempo Front Squats
+ 7 Fast Back Squats

For Time:
3-6-9-12-9-6-3 of:
OH Squats
Bar Facing Burpees
*12 min cap

BE STRONGER THAN YOUR STRONGEST EXCUSE