OUR WODS
9/11/2020
At Home Warm-up
2 Rounds of:
10 Shoulder Pass Throughs
10 Elbow to Ankles
10 Arm Circles
5 Handstand Kick-ups
At Home Workout
5 Rounds for Time:
5 Power Cleans
10 Front Squats
5 Push Press / Jerks
20 Pull-ups / Bentover Rows
Rest 90 seconds btw Rounds
Gym Workout
“Hammer”
5 Rounds for Time:
5 Power Cleans 135/95
10 Front Squats 135/95
5 Push Jerks 135/95
20 Pull-ups
Rest 90 seconds btw Rounds
*25 min cap
9/10/2020
At Home Warm-up
2 Rounds of:
30 Side to Side Jumps
10 Toy Soldier / Pump Jacks
10 Scapular Push-ups
At Home Workout
4 Rounds of:
15 Push-ups
20 Walking Lunges
35 Doiuble Unders / 70 Singles
Gym Workout
Deadlifts
15 min to Find Heavy 3 Rep
For Time:
Row 1500 m
9/9/2020
At Home Warm-up
3 Rounds of:
30 Jumping Jacks
20 Mountain Climbers
10 Squats
At Home Workout
For Time:
60 Sit-ups
20 Back / Front / Goblet Squats
Run 800 m
45 Sit-ups
15 Back / Front / Goblet Squats
Run 600 m
30 Sit-ups
10 Back / Front / Goblet Squats
Run 400 m
Gym Workout
For Time:
30 Toes to Bar
15 Back Squats @ 60% 1RM
Run 800 m
24 Toes to Bar
12 Back Squats @ 60% 1RM
Run 600 m
18 Toes to Bar
9 Back Squats @ 60% 1RM
Run 400 m
*24 min cap
9/8/2020
At Home Warm-up
2 Rounds:
10 Shoulder Pass Throughs
10 Threaded Shoulders
10 Push-ups
10 Box Step-ups
At Home Workout
For Time:
21 Hang Power Clean and Jerks
12 Burpee Box Overs
15 Hang Power Clean and Jerks
9 Burpee Box Overs
9 Hang Power Clean and Jerks
6 Burpee Box Overs
*if using single DB, double the HPC&J’s
Gym Workout
Push Press
2-2-2-2-2-2
For Time:
21 Hang Power Clean and Jerks
12 Burpee Box Overs
15 Hang Power Clean and Jerks
9 Burpee Box Overs
9 Hang Power Clean and Jerks
6 Burpee Box Overs
*9 min cap
9/7/2020
At Home Warm-up
2 Rounds:
Run 200 m
5 Burpees
10 Arm Shoot Throughs
10 Elbow to Ankles
20 Down Dog Heel Pedals
At Home and Gym Workout
5 Rounds for Time:
Run 400 m
30 Plate Ground to OH
15 Burpees onto Plate
*30 min cap
9/5/2020
Partner Workout
For Time:
100 KB Swings
100 Sit-ups
100 Goblet Lunges
100 Sit-ups
100 KB Swings
9/4/2020
At Home Warm-up
2 Rounds of:
Run 200 m
10 Over / Under the Fence
10 Ground to Overhead
10 Scapular Push-ups
At Home Workout
3 Rounds for Time:
Run 400 m
15 Power Snatch / 30 DB Snatch
Gym Workout
3 Rounds for Time:
Run 400 m
15 Power Snatch
3 Rounds NOT for Time:
20 V-ups
40 Russian Twists
