OUR WODS
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
9/3/2020
At Home Warm-up
2 Rounds of:
30 Mountain Climbers
20 Arm Circles
10 Boot Strappers
At Home Workout
10 Min AMRAP:
30 Double Unders / 75 Single Unders
15 Wall Balls / Light Thrusters
5 Pull-ups / 10 Bentover Rows
Gym Workout
Thrusters
3-3-3-3-3
10 Min AMRAP:
30 Double Unders
15 Wall Balls
5 Bar Muscle-ups / Chest to Bar Pull-ups
9/2/2020
At Home Warm-up
Run 400 m
2 Rounds of:
10 Toy Soldier / Pump Jacks
10 Good Mornings
10 Shoulder Pass Throughs
At Home Workout
For Time:
45 Deadlifts
Run 400 m
30 Hang Power Cleans
Run 400 m
15 Shoulder to Overhead
Run 400 m
Gym Workout
Deadlifts
12 min to find heavy 5 rep
For Time:
45 Deadlifts
30/24 Calorie Bike / Ski
30 Hang Power Cleans
20/16 Calorie Bike / Ski
15 Shoulder to Overhead
10/8 Calorie Bike / Ski
*13 min cap
9/1/2020
At Home Warm-up
2 Rounds of:
30 Jumping Jacks
20 Down Dog Heel Pedals
10 Scapular Push-ups
At Home Workout
4 Rounds of:
5 Min AMRAP:
5 Toes to Bar / Toes to Pole
10 Push-ups
15 Box Jumps / Step-ups
– Rest 3 Min –
*start next round where you left off
*score is total rounds and reps
Gym Workout
4 Rounds of:
5 Min AMRAP:
5 Toes to Bar
10 Push-ups
15 Box Jumps / Step-ups
– Rest 3 Min –
*start next round where you left off
*score is total rounds and reps
8/31/2020
At Home Warm-up
3 Rounds of:
5 Inchworms
10 Scorpions
10 Reverse Scorpions
15 Squats
At Home Workout
For Time:
30-24-18-12-6 of:
Ground to Overhead
Burpees
Gym Workout
For Time:
30/25 Calorie Row
15 Sandbag G2OS
24/20 Calorie Row
12 Sandbag G2OS
18/15 Calorie Row
9 Sandbag G2OS
12/10 Calorie Row
6 Sandbag G2OS
6/5 Calorie Row
3 Sandbag G2OS
*18 min cap
