OUR WODS

7/29/2020

At Home Warm-up
Run 400 m
2 Rounds of:
10 Shoulder Pass Throughs
10 Handstand Kick-ups
10 Push-ups
10 Ground to OH

At Home Workout
For Time:
21-18-15-12-9-6-3 of:
Sumo Deadlift High Pulls
Push Press

Gym Workout
For Time:
21-18-15-12-9-6-3 of:
Calorie Row
Push Jerks
*21 min cap

7/28/2020

At Home Warm-up
2 Rounds of:
10 Toy Soldier / Pump Jacks
10 Scapular Push-ups
10 Scapular Pull-ups / Bentover Rows
10 Kang Squats

At Home Workout
4 Rounds, 1 Min Each for Max Reps:
Strict Pull-ups / Bentover Rows
Push-ups

12 Min AMRAP:
6 Deadlifts
18 Sit-ups
36 Double Unders / 72 Singles

Gym Workout
4 Rounds, 1 Min Each for Max Reps:
Strict Pull-ups
Push-ups

12 Min AMRAP:
6 Deadlifts
12 Toes to Rings
36 Double Unders / 72 Singles

7/27/2020

At Home Warm-up
2 Rounds of:
10 Shoulder Pass Throughs
10 Threaded Shoulders
10 Squat Twists
10 Good Mornings

At Home and Gym Workout
Power Clean + Hanging Squat Clean
2-2-2-2-2

For Time:
21-15-9 of:
Power Cleans
Thrusters
*9 min cap

7/25/2020

5 Rounds for Time:
Run 400 m
20 DB Snatch
30 Air Squats
*20 min cap

7/24/2020

At Home Warm-up
2 Min Run / Row / Mountain Climber
then 2 Rounds of:
10 Boot Strappers
20 Shoulder Circles
30 Side to Side Jumps

At Home Workout
15 Min AMRAP:
Run 200 m / 21 Calorie Row
15 HSPU’s / DB Push Press
9 Sandbag G2OS / Power Cleans

Gym Workout
15 Min AMRAP:
21/18 Calorie Row
15 HSPU’s / DB Push Press
9 Sandbag G2OS

7/23/2020

At Home Warm-up
2 Min Run / Mountain Climbers
then 3 Rounds:
10 Shoulder Pass Throughs
10 Kang Squats
10 PVC Thrusters

At Home Workout
5 Min AMRAP:
10 DB Snatch
5 Pull-ups / 10 Bent Over Rows
– Rest 3 Min –
5 Min AMRAP:
10 DB Snatch
10 Burpees over the DB
– Rest 3 Min –
5 Min AMRAP:
10 Burpees over the DB
5 Pull-ups / 10 Bent Over Rows
*score is total reps

Gym Workout
5 Min AMRAP:
10 Power Snatch
5 Bar Muscle-ups / Pull-ups
– Rest 3 Min –
5 Min AMRAP:
10 Power Snatch
10 Bar Facing Burpees
– Rest 3 Min –
5 Min AMRAP:
10 Bar Facing Burpees
5 Bar Muscle-ups / Pull-ups
*score is total reps

7/22/2020

At Home Warm-up
3 Rounds of:
20 Down Dog Heel Pedals
10 Squat Twists
10 Ground to Overhead

At Home Strength
Tempo Front / Goblet Squats
6×6 w/ 6 sec negative

At Home Workout
5 Rounds for Time:
5 Goblet / Front Squats
10 Box Jumps
15 KB Swings

Gym Workout
Back Squat
3-3-3-3-3

5 Rounds for Time:
5 Back Squats
10 Box Jumps
15 KB Swings
*12 min cap

BE STRONGER THAN YOUR STRONGEST EXCUSE