OUR WODS

6/25/2020

At Home Warm-up
2 Rounds of:
30 Jumping Jacks
10 PVC Good Mornings
10 Shoulder Pass Throughs
10 Slow Squats
10 Push-ups

At Home Strength
Tempo Sumo Deadlifts
5×8 w/5 sec negative

At Home Workout
5 Rounds for Time:
5 Push Jerks
10 Deadlifts
5 Push Jerks
10 Box Jumps / Step-ups

In the Gym Workout
Sumo Deadlift
5-5-5

5 Rounds for Time:
5 Push Jerks
10 Deadlifts
5 Push Jerks
10 Box Jumps / Step-ups
*13 min cap

6/24/2020

At Home Warm-up
2 Rounds of:
Run 400 m
10 Scapular Push-ups
10 Elbow to Ankles
20 Side to Side Jumps

At Home Workout
For Time:
25 Burpees
50 Wall Balls / Light Thrusters
75 Double Unders / 150 Single Unders
Row 1000 m / Run 800 m
75 Double Unders / 150 Single Unders
50 Wall Balls / Light Thrusters
25 Burpees

In the Gym Workout
For Time:
25 Burpees
50 Wall Balls
75 Double Unders / 150 Single Unders
Row 1000 m
75 Double Unders / 150 Single Unders
50 Wall Balls
25 Burpees
*22 min cap

6/23/2020

At Home Warm-up
2 Rounds of:
10 Hollow Rocks
10 Shrug Circles
10 Boot Strappers

At Home Workout
3 Rounds for Time:
30 Sit-ups
20 Hanging Power Cleans
10 Front Squats

In the Gym Workout
Hanging Power Cleans
3-3-3-3-3

3 Rounds for Time:
21 Toes to Rings
15 Hanging Power Cleans
9 Front Squats
*9 min cap

6/22/2020

At Home Warm-up
2 Rounds, 1 Min Each:
Single Unders
Lunge Twists
Arm Circles
PVC Thrusters

At Home Workout
13 Min AMRAP:
35 Double Unders
9 Thrusters
9 Pull-ups / Ring Rows / Bentover Rows

In the Gym Workout
13 Min AMRAP:
35 Double Unders
9 Thrusters
3 Bar Muscle-ups / 9 Pull-ups

6/19/2020

At Home Warm-up
3 Rounds of:
5 PVC Kang Squats
10 Single Leg Romanian Deadlifts
5 Burpees

At Home Strength
Tempo Back Squats
5×8 with 4 sec negative

At Home Workout
For Time:
21 Deadlifts
18 Burpees
15 Deadlifts
12 Burpees
9 Deadlifts
6 Burpees

In the Box Workout
Back Squats
5-5-5

For Time:
21/18 Calorie Bike / Row
18 Deadlifts
15/12 Calorie Bike / Row
12 Deadlifts
9/6 Calorie Bike / Row
6 Deadlifts
*9 min cap

6/18/2020

At Home Warm-up
2 Rounds, 1 Min Each:
Single Unders
Lunge Twists
Arm Circles
PVC Thrusters

At Home Workout
5 Rounds for Time:
10 Bent Over Rows
10 Toes to Pole / Wall
15 Power Cleans
25 Air Squats

“Courtney”
5 Rounds for Time:
5 Pull-up + Toes to Bar
15 Power Cleans 115/75
25 Squats
Rest 2 min between Rounds

6/17/2020

At Home Warm-up
3 Rounds of:
30 Side to Side Jumps
20 Ground to Overhead
10 Hollow Rocks

5 Rounds for Time:
15 Box Jumps / Step-ups
20 KB Swings
25 Sit-ups
*15 min cap

BE STRONGER THAN YOUR STRONGEST EXCUSE