OUR WODS
1/6/2021
Back Squat
7-7-7-7 @ 85% 5RM
For Time:
30/24 Calorie Bike
60 Wall Balls
30/24 Calorie Bike
*10 min cap
1/5/2021
5 Rounds for Time:
Run 200 m
7 Sandbag G2OS
5 Push Jerks
*15 min cap
1/4/2021
Tabata Strict Pull-ups
Rest 1 min
Tabata Push-ups
Rest 1 min
Tabata Toes to Pole
Rest 1 min
Tabata Jumping Squats
12/5/2020
Partner Workout
3 Rounds for Time:
10 Burpees
20 OH DB Lunges Right Arm
10 Burpees
20 OH DB Lunges Left Arm
10 Burpees
20 DB Hang Squat Cleans Right Arm
10 Burpees
20 DB Hang Squat Cleans Left Arm
12/4/2020
20 Min AMRAP:
10/7 Calorie Bike
10 Front Squats
10/7 Calorie Bike
10 Chest to Bar Pull-ups
12/3/2020
Shoulder Press
2-2-2-2-2-2
For Time:
21-15-9 of:
Thrusters
KB Swings
*7 min cap
12/2/2020
OH Squats
3-3-3-3-3
CF Open 19.4
3 Rounds of:
10 Snatches 95/65 – 65/45
12 Bar Facing Burpees
– Rest 3 mins –
Then 3 Rounds of:
10 Bar Muscle-ups – Pull-ups
12 Bar Facing Burpees
*12 min cap
