OUR WODS

7/3/2020

At Home Warm-up
2 Rounds of:
30 Mountain Climbers
20 Shrug Circles
10 Shoulder Circles
10 Scapular Push-ups

At Home Workout
For Time:
12-9-6 of:
(double reps for light weight)
Power Cleans
Hanging Squat Cleans
Push Jerks

Push Jerks
2-2-2-2-2-2

For Time:
12-9-6 of:
Power Cleans
Hanging Squat Cleans
Push Jerks
*7 min cap

7/2/2020

At Home Warm-up
3 Rounds of:
5 Inchworms
10 Elbow to Ankles
20 Jumping Jacks

At Home Workout
For Max Reps:
2 min Burpees
Rest 2 min
:90 sec Burpees
:30 sec KB Swings
Rest 2 min
1 min Burpees
1 min KB Swings
Rest 2 min
:30 sec Burpees
:90 sec KB Swings
Rest 2 min
2 min KB Swings

In the Gym Workout
For Max Reps:
2 min Bike/Ski Calories
Rest 2 min
:90 sec Bike/Ski Calories
:30 sec KB Swings
Rest 2 min
1 min Bike/Ski Calories
1 min KB Swings
Rest 2 min
:30 sec Bike/Ski Calories
:90 sec KB Swings
Rest 2 min
2 min KB Swings

7/1/2020

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

At Home Workout
3 Rounds for Time:
9 Power Snatch (double reps for DB Snatch)
15 OH Squats / Goblet Squats
21 Pull-ups / Bent Over Rows

Overhead Squats
3-3-3-3-3

3 Rounds for Time:
9 Power Snatch
15 OH Squats
21 Pull-ups
*11 min cap

6/30/2020

At Home Warm-up
2 Rounds of:
30 Side to Side Jumps
15 Supermans
:20 sec Pidgeon Stretch (each leg)
10 Toy Soldier / Pump Jacks

At Home Workout
3 Rounds of:
With a 4 Min Clock:
9-7-5 of:
Deadlifts (double reps for light weight)
Burpees over the Bar
– then Max Rep Double / Single Unders
Rest 4 min
*score is total Double / Single Unders

In the Gym Workout
3 Rounds of:
With a 4 Min Clock:
9-7-5 of:
Deadlifts
Burpees over the Bar
– then Max Rep Double / Single Unders
Rest 4 min
*score is total Double / Single Unders

6/29/2020

At Home Warm-up
3 Rounds of:
5 Over / Under the Fence
10 PVC Thrusters
20 Down Dog Heel Pedals

At Home Workout
3 Rounds for Time:
Run 400 m
15 Wall Balls / Light Thrusters
30 Sit-ups
15 Wall Balls / Light Thrusters

In the Gym Workout
For Time:
21-15-9 of:
Calorie Row
Wall Balls
Toes to Bar
Wall Balls
*18 min cap

6/27/2020

Partner Workout
(no shared equipment)
16 Min AMRAP:
90 Ground to OH w/plate
60 Sit-ups
30 Burpees onto plate
*1 works / 1 rests

6/26/2020

At Home Warm-up
3 Rounds of:
20 Down Dog Heel Pedals
10 Squat Twists
10 Bent Over Rows

At Home Strength
Tempo Front Squats
8×8 w/3 sec negative

At Home Workout
3 Rounds for Time:
Run 400 m
15 Pull-ups / Bent Over Rows
30 Air Squats

In the Gym Workout
Front Squat
7-7-7

3 Rounds for Time:
25/20 Calories Bike / Ski
25 Pull-ups
*11 min cap

BE STRONGER THAN YOUR STRONGEST EXCUSE