OUR WODS

10/15/2020

At Home Warm-up
3 Rounds:
10 Toy Soldier / Pump Jacks
10 Scapular Push-ups
10 Scorpions

Back Squat
3-3-3-3-3

At Home and Gym Workout
4 Rounds for Time:
10 Deadlifts
20/15 Push-ups
30 Sit-ups
*12 min cap

10/14/2020

At Home Warm-up
2 Rounds:
6 Burpees
8 Scapular Pull-ups / Bentover Rows
10 Ground to OH w/DB
12 Box Step-ups

At Home Workout
3 Min AMRAP:
Box Step-ups
– Rest 3 Min –
6 Min AMRAP:
4 Devil Press w/1 DB
6 Chest to Bar Pull-ups / Bentover Rows
– Rest 6 Min –
8 Min AMRAP:
8 Devil Press w/1 DB
10 Box Step-ups
12 Chest to Bar Pull-ups / Bentover Rows
*score is total reps

Gym Workout
3 Min AMRAP:
Calorie Bike
– Rest 3 Min –
6 Min AMRAP:
4 Devil Press w/1 DB
6 Chest to Bar Pull-ups
– Rest 6 Min –
8 Min AMRAP:
8 Devil Press w/1 DB
10 Calorie Bike
12 Chest to Bar Pull-ups
*score is total reps/calories

10/16/2020

For Time:
3 Power Snatch
5 Burpee Box Overs
6 Power Snatch
5 Burpee Box Overs
9 Power Snatch
5 Burpee Box Overs
12 Power Snatch
5 Burpee Box Overs
15 Power Snatch
5 Burpee Box Overs
*15 min cap

10/15/2020

Back Squat
3-3-3-3-3

4 Rounds for Time:
10 Deadlifts
20/15 Push-ups
30 Sit-ups
*12 min cap

10/14/2020

Gym Workout
3 Min AMRAP:
Calorie Bike
– Rest 3 Min –
6 Min AMRAP:
4 Devil Press w/1 DB
6 Chest to Bar Pull-ups
– Rest 6 Min –
8 Min AMRAP:
8 Devil Press w/1 DB
10 Calorie Bike
12 Chest to Bar Pull-ups
*score is total reps/calories

10/13/2020

Power Clean + Hanging Squat Clean
1-1-1-1

At Home and Gym Workout
For Time:
Run 600 m
30 Clean and Jerks
Run 600 m
*13 min cap

10/12/2020

Gym Workout
CF Open 20.2
20 Min AMRAP:
4 Thrusters (DBx2 or Barbell)
6 Toes to Bar
24 Double Unders

BE STRONGER THAN YOUR STRONGEST EXCUSE