OUR WODS
10/6/2020
At Home Warm-up
Run / Row 400 m
2 Rounds:
10 Elbow to Ankles
10 Boot Strappers
20 Arm Circles
At Home Workout
For Time:
Row 600 m / Run 600 m
30 Wall Balls / Light Thrusters
Row 400 m / Run 400 m
20 Wall Balls / Light Thrusters
Row 200 m / Run 200 m
10 Wall Balls / Light Thrusters
Front Squat
3-3-3-3-3
For Time:
Row 600 m
30 Wall Balls
Row 400 m
20 Wall Balls
Row 200 m
10 Wall Balls
*12 min cap
10/5/2020
At Home Warm-up
5 Min AMRAP
5 Burpees
10 Shoulder Pass Throughs
10 Toy Soldier / Pump Jacks
At Home Workout
5 Rounds for Time:
15 Toes to Pole / Wall
15 Barbell Hang Power Snatch / 30 DB Snatch
Run 200 m / 15 Burpees
Gym Workout Option 1
5 Rounds for Time:
15 Toes to Rings
15 Hanging Power Snatch
15/12 Calorie Bike
*20 min cap
– OR –
Gym Workout option 2
5 Rounds for Time:
5 Muscle-ups
10 Hanging Squat Snatch
15/12 Calorie Bike
*20 min cap
9/26/2020
Partner WOD
For Time:
Run 400 m
60 Single DB Thrusters
Run 400 m
60 DB Snatch
Run 400 m
60 DB Hang Clean and Jerks
Run 400 m
60 DB Goblet Squats
*Partners run together and split DB work anyway
9/25/2020
At Home Warm-up
Warm-up
Run 200 m
10 Scapular Push-ups
10 Hollow Rocks
20 Side to Side Jumps
Run 200 m
10 Box Step-ups
10 Scorpions
10 Good Mornings
Run 200 m
At Home Workout
Tabata Sandbag Cleans (G2OS) or Light Barbell or DB Cleans
Rest 1 Min
Tabata Push-ups
Rest 1 Min
Tabata Sit-ups
Rest 1 Min
Tabata Box Jumps
Gym Workout
Tabata Sandbag Cleans (G2OS)
Rest 1 Min
Tabata Push-ups
Rest 1 Min
Tabata Sit-ups
Rest 1 Min
Tabata Box Jumps
9/24/2020
At Home Warm-up
Run 400 m
then 2 Rounds
10 Elbow to Ankles
10 Push-ups
10 Squats
At Home Workout
For Time:
Row 30/24 Calories or Run 400 m
15 Left Arm OH Dumbbell Lunges
15 Right Arm OH Dumbbell Lunges
Row 24/18 Calories or Run 300 m
12 Left Arm OH Dumbbell Lunges
12 Right Arm OH Dumbbell Lunges
Row 18/12 Calories or Run 200 m
9 Left Arm OH Dumbbell Lunges
9 Right Arm OH Dumbbell Lunges
Gym Workout
Back Squats
5-5-5
For Time:
Row 30/24 Calories
15 Left Arm OH Dumbbell Lunges
15 Right Arm OH Dumbbell Lunges
Row 24/18 Calories
12 Left Arm OH Dumbbell Lunges
12 Right Arm OH Dumbbell Lunges
Row 18/12 Calories
9 Left Arm OH Dumbbell Lunges
9 Right Arm OH Dumbbell Lunges
*12 min cap
9/23/2020
Warm-up
2 Rounds
5 Bootstrappers
10 Scorpions
5 Inchworms
10 Reverse Scorpions
At Home Workout
Same as Gym Workout – sub Bike / Ski calories with Row or 200 m Run. If no Med Ball, sub light thrusters
Gym Workout
4 Min AMRAP:
25 Wall Balls
25/20 Calories Bike / Ski
Max Rep Wall Balls
– Rest 4 Min –
4 Min AMRAP:
25 KB Swings
25/20 Calories Bike / Ski
Max Rep KB Swings
– Rest 4 Min –
4 Min AMRAP:
25 Wall Balls
25 KB Swings
Max Rep Calories Bike/Ski
*score is total reps/calories from each Max Rep effort.
9/22/2020
At Home Warm-up
3 Rounds, :30 sec each
Double / Single Unders
Scapular Push-ups / Push-ups
Toy Soldier / Pump Jacks
HS Kick-ups or Arm Circles
Squats
At Home Workout
6 Rounds for Time:
30 Double Unders / 60 Singles
5 Clean and Jerks
*use moderate “Grace-ish” weight with babell, if using single dumbbell double C&J reps
Gym Workout
Power Clean
1-1-1-1-1
6 Rounds for Time:
30 Double Unders / 60 Singles
5 Clean and Jerks
*9 min cap
