OUR WODS

2/1/2020

Partner WOD
5 Rounds for Time:
50 Double Unders
40 KB Swings 53/35
30 Wall Balls 20/14
20 Push-ups
*20 min cap

1/31/2020

For Time:
Row 750 m

For Time:
10-9-8-7-6-5-4-3-2-1 of:
Sandbag G2OS 100/70
Toes to Bar
___________
CF Basics
For Time:
50/40 Calorie Assault Bike
40 Wall Balls 20/14
35/25 Calorie Assault Bike
25 Wall Balls 20/14
20/10 Calorie Assault Bike
10 Wall Balls 20/14

1/30/2020

4 Set for Max Load:
3 Push Press + 5 Push Jerks

For Time:
30/24 Calorie Ski Erg
24 Box Overs 24″/20″
24 DB Thrusters 50/35 x 2
_____________
CF Basics
Shoulder Press
5-5-5-5-5

For Time:
21-15-9 of:
Thrusters 75/55
Burpees over the Bar

1/29/2020

For Time:
30/24 Calorie Assault Bike
30 Pull-ups
30 Deadlifts 135/95
30 Hanging Power Cleans 135/95
30 Deadlifts 135/95
30 Pull-ups
30/24 Calorie Assault Bike

MOD WOD
For Time:
25/20 Calorie Assault Bike
25 Pull-ups
25 Deadlifts 95/65
25 Hanging Power Cleans 95/65
25 Deadlifts 95/65
25 Pull-ups
25/20 Calorie Assault Bike

1/28/2020

Front Squats
3-3-3-3-3

For Time:
30 Front Rack Lunges 95/65
15 Burpees over the Bar
20 Front Rack Lunges 95/65
10 Burpees over the Bar
10 Front Rack Lunges 95/65
5 Burpees over the Bar
_____________
CF Basics
Back Squats
5-5-5-5-5

3 Rounds, 1 Min Each for Max Reps:
Calorie Row
Box Overs 24″/20″
Med Ball Cleans 20/14

1/27/2020

For Time:
Run 600 m
then 3 Rounds of:
15 Power Snatch 115/75
15 HSPU’s
then Run 600 m
____________
CF Basics
3 Rounds for Time:
Run 400 m
21 KB Swings 53/35
12 Push Press 95/65

1/18/2020

3 Person Teams
5 Min AMRAP:
54′ Box Push Max Rep

Rest 3 Min

5 Min AMRAP:
Ski Erg Max Calorie

Rest 3 Min

5 Min AMRAP:
Assault Bike Max Calorie

*1 works / 2 rest

BE STRONGER THAN YOUR STRONGEST EXCUSE