OUR WODS
7/21/2020
At Home Warm-up
2 Rounds of:
50 Single Unders
10 Shoulder Pass Throughs
10 Scapular Push-ups
10 Handstand Kick-ups
At Home Workout
For Time:
90 Double Unders / 180 Singles
42 One Arm DB Hang Clean and Jerks
60 Double Unders / 120 Singles
30 One Arm DB Hang Clean and Jerks
30 Double Unders / 60 Singles
18 One Arm DB Hang Clean and Jerks
Gym Workout
Push Press
3-3-3-3-3
For Time:
90 Double Unders / 180 Singles
42 One Arm DB Hang Clean and Jerks
60 Double Unders / 120 Singles
30 One Arm DB Hang Clean and Jerks
30 Double Unders / 60 Singles
18 One Arm DB Hang Clean and Jerks
*9 min cap
7/20/2020
At Home Warm-up
2 Min Run / Row
2 Rounds of:
30 Downward Dog Heel Stretch
10 Toy Soldier / Pump Jacks
10 Squats
At Home Workout
For Time:
45 Calorie Row / 600 m Run
30 Sit-ups
30 Wall Balls / Light Thrusters
30 Sit-ups
30 Power Cleans
30 Sit-ups
30 Wall Balls / Light Thrusters
30 Sit-ups
45 Calorie Row / 600 m Run
Gym Workout
For Time:
45 Calorie Row
15 Toes to Bar
30 Wall Balls
15 Toes to Bar
15 Power Cleans
15 Toes to Bar
30 Wall Balls
15 Toes to Bar
45 Calorie Row
*21 min cap
7/18/2020
Partner Workout
For Time:
Run 600 m
60 DB Thrusters
Run 400 m
40 DB Thrusters
Run 200 m
20 DB Thrusters
*Partners run together, then split the thrusters
7/17/2020
At Home Warm-up
2 Rounds of:
10 Toy Soldier / Pump Jacks
10 Boot Strappers
10 Push-ups
10 Bentover Rows
At Home Workout
3 Rounds for Time:
50 Lunges
15 Pull-ups / Bentover Rows
10 Squat Clean and Jerks
*18 min cap
Gym Workout
3 Rounds for Time:
50 Lunges
7 Muscle-ups / 14 Chest to Bar Pull-ups
10 Squat Clean and Jerks
*18 min cap
7/16/2020
At Home Warm-up
3 Rounds of:
5 Burpees
10 Box Step-ups
10 Shoulder Pass Throughs
At Home Workout
8 Min AMRAP:
2-4-6-8-10-12…
One DB Devil Press
One DB Box Step Overs
Gym Workout
8 Min AMRAP:
2-4-6-8-10-12…
One DB Devil Press
One DB Box Step Overs
For Time:
70/50 Calorie Bike or Ski
:15 HIGH INTENSITY / :45 Rest (off the bike/ski)
7/15/2020
At Home Warm-up
3 Rounds of:
10 Ground to Overhead
10 Slow Squats
20 Side to Side Hops
In Gym and At Home Workout
Tabata Push-ups
Tabata Bentover Rows
For Time:
40-30-20-10 of:
KB Swings
Med Ball Cleans
Double Unders / Single Unders x2
*15 min cap
7/14/2020
At Home Warm-up
2 Rounds of:
10 Shoulder Pass Throughs
10 Threaded Shoulders
10 Squat Twists
10 Good Mornings
At Home Workout
6 Rounds for Time:
5 Bar/DB Facing Burpees
10 Power Snatch / DB Snatch
5 Bar/DB Facing Burpees
15 Toes to Rings / Toes to Wall
*20 min cap
In Gym Workout
6 Rounds for Time:
5 Bar Facing Burpees
10 Power Snatch
5 Bar Facing Burpees
15 Toes to Rings
*20 min cap
