OUR WODS

8/25/2020

At Home Warm-up
3 Rounds of:
10 Scapular Push-ups
10 Over / Under Fence
10 PVC Shoulder Pass Throughs
5 Handstand Kick-ups

At Home Workout
15 Min AMRAP:
15 Calorie Row / 15 Burpees
30 DB Snatch
30 HSPU’s / 30 One Arm DB Push Press

Gym Workout
15 Min AMRAP:
15 Calorie Row
30 DB Snatch
30 HSPU’s / 30 One Arm DB Push Press

8/24/2020

At Home Warm-up
7 Min AMRAP:
5 Burpees
7 Boot Strappers
9 Good Mornings
11 Ground to OH

At Home Workout
3 Rounds for Time:
21 Deadlifts
15 Bent Over Rows / Pull-ups
9 Front Squats

“Bell”
3 Rounds for Time:
21 Deadlifts 185/125
15 Pull-ups
9 Front Squats 185/125

Accessory Work
3 Rounds NOT for Time:
15 Bent Over Rows
20 Cossacks / Reverse Lunges

8/21/2020

At Home Warm-up
3 Rounds of:
5 Burpees
10 Bentover Rows
15 Squats

At Home Workout
For Time:
30 Single DB Devil Press
30 Pull-ups / Bent Over Rows
20 Single DB Devil Press
20 Pull-ups / Bent Over Rows
10 Single DB Devil Press
10 Pull-ups / Bent Over Rows

Gym Workout
For Time:
30 Single DB Devil Press
30 Pull-ups
20 Single DB Devil Press
20 Chest to Bar Pull-ups
10 Single DB Devil Press
10 Bar Muscle-ups
*15 min cap

8/20/2020

At Home Warm-up
3 Rounds of:
30 Side to Side Jumps
15 Shoulder Pass Throughs
10 Scapular Push-ups
5 Handstand Kick-ups

At Home Workout
7 Rounds for Time:
30 Double Unders / 60 Singles
5 Clean and Jerks / 10 DB Clean and Jerks

Gym Workout
Push Press
2-2-2-2-2-2

7 Rounds for Time:
30 Double Unders / 60 Singles
5 Clean and Jerks
*11 min cap

8/19/2020

At Home Warm-up
2 Rounds of:
30 Jumping Jacks
15 Ground to OH
10 Box Step-ups

At Home Workout
3 Min AMRAP:
Box Step-ups
– Rest 3 Min –
5 Min AMRAP:
10 DB Snatch
5 Burpees
– Rest 5 Min –
7 Min AMRAP:
10 Box Step-ups
10 DB Snatch
5 Burpees
*score is total reps

Gym Workout
3 Min AMRAP:
Calorie Bike / Ski
– Rest 3 Min –
5 Min AMRAP:
5 Hanging Power Snatch
5 Bar Facing Burpees
– Rest 5 Min –
7 Min AMRAP:
7 Calorie Bike / Ski
7 Hanging Power Snatch
7 Bar Facing Burpees
*score is total reps/calories

8/18/2020

At Home Warm-up
2 Rounds of:
10 Elbow to Ankles
:20 sec Pigeon Stretch each leg
:20 sec Samson Stretch each leg
10 Scapular Push-ups

At Home Workout
12 Min AMRAP:
3-6-9-12-15…of:
Burpees
Front / Goblet Squats

Gym Workout
Front Squat
3-3-3-3-3

12 Min AMRAP:
3-6-9-12-15…of:
Calorie Row
Front Squats

8/17/2020

At Home Warm-up
Run 400 m
then 2 Rounds of:
10 Supermans
10 Squat Twists
10 Toy Soldier / Pump Jacks

At Home Workout
3 Rounds for Time:
Run 600 m
30 Sit-ups
15 Deadlifts

Gym Workout
3 Rounds for Time:
Run 600 m
21 Toes to Bar
12 Deadlifts
*21 min cap

BE STRONGER THAN YOUR STRONGEST EXCUSE