OUR WODS

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

9/21/2020

At Home Warm-up
2 Rounds
10 Shoulder Pass Throughs
10 Elbow to Ankles
10 Burpees
10 PVC OH Squats

At Home Workout
For Time:
21 Bar Facing Burpees
21 OH Squats / Goblet Squats
21 Pull-ups / Bentover Rows
15 Bar Facing Burpees
15 OH Squats / Goblet Squats
15 Pull-ups / Bentover Rows
9 Bar Facing Burpees
9 OH Squats / Goblet Squats
9 Pull-ups / Bentover Rows
*15 min cap

Gym Workout
For Time:
21 Bar Facing Burpees
21 OH Squats
21 Pull-ups
15 Bar Facing Burpees
15 OH Squats
15 Chest to Bar Pull-ups
9 Bar Facing Burpees
9 OH Squats
9 Bar Muscle-ups
*15 min cap

5 Min EMOM
12 Hollow Rocks
24 Russian Twists

9/18/2020

At Home Warm-up
2 Rounds of:
10 Supermans
10 Hollow Rocks
15 Squats
20 Arm Circles

At Home Workout
12 Min AMRAP:
5-10-15-20-25…
Light Thrusters
Sit-ups

Gym Workout
4 Sets of:
3 Front Squats + 7 Back Squats

7 min AMRAP:
3-6-9-12-15…
Thrusters
Toes to Bar

9/17/2020

At Home Warm-up
Run 400 m
then 3 Rounds of:
10 Toy Soldier / Pump Jacks
10 Scapular Push-ups

At Home Workout
Same as Gym Workout – Sub Bike Calories for Air Squats

Gym Workout
3 Min AMRAP:
Calorie Bike / Ski
– Rest 3 Min –
5 Min AMRAP:
5 Deadlifts
5 Bar Facing Burpees
– Rest 5 Min –
7 Min AMRAP:
7 Calorie Bike / Ski
7 Deadlifts
7 Bar Facing Burpees
*score is total reps/calories

9/16/2020

At Home Warm-up
2 Rounds of:
10 Bentover Rows
10 KB Deadlifts
10 Box Step-ups
20 Down Dog Heel Pedals

At Home Workout
26 Min AMRAP:
10 Pull-ups / Bentover Rows
15 KB Swings
20 Box Jumps

Gym Workout
“Jennifer”
26 Min AMRAP:
10 Pull-ups
15 KB Swings 53/35
20 Box Jumps 24″/20″

BE STRONGER THAN YOUR STRONGEST EXCUSE