OUR WODS

6/16/2020

At Home Warm-up
2 Min Run / Mtn Climbers
2 Rounds of:
20 Down Dog Calf Stretch
10 Slow Squats
5 Burpees

At Home Workout
5 Rounds for Time:
Run 400 m
15 OH Squats or Front / Goblet Squats

In the Box Workout
5 Rounds for Time:
Row 500 m
15 OH Squats
*18 min cap

6/15/2020

At Home Warm-up
3 Rounds of:
20 Jumping Jacks
10 Elbow to Ankle
10 Shoulder Pass Throughs
10 Handstand Kick-ups

At Home Stretngth
Tempo Shoulder Press
5×8 with 4 sec negative

In the Box Workout
Push Press
3-3-3-3-3

2 Rounds:
3 Min AMRAP:
3 Power Cleans
3 Front Squats
3 Push Jerks
*Rest 3 min between

6/13/2020

At Home Warm-up
2 Min Run / Mtn Climber
2 Rounds of:
10 Lunge Twists
10 Scapular Push-ups
10 Shoulder Press

4 Rounds for Time:
Run 200 m
10 DB Curtis P’s
25 Sit-ups

*1 Curtis P =
1 Power Clean + 2 Lunges + 1 Push Press

6/12/2020

At Home Warm-up:
3 Rounds of:
10 Elbow to Ankles
10 Boot Strappers
20 Arm Circles
20 Down Dog Heel Stretch

At Home Workout
For Max Reps:
3 Min Box Step-ups
Rest 3 Min
2 Min Box Step-ups
1 Min Hang Clean and Jerks
Rest 3 Min
1 Min Box Step-ups
2 Min Hang Clean and Jerks
Rest 3 Min
3 Min Hang Clean and Jerks
*score is total reps

In the Box Workout
For Max Reps:
3 Min Calorie Row
Rest 3 Min
2 Min Calorie Row
1 Min Hang Clean and Jerks
Rest 3 Min
1 Min Calorie Row
2 Min Hang Clean and Jerks
Rest 3 Min
3 Min Hang Clean and Jerks
*score is total reps

6/11/2020

At Home Warm-up
2 Min Run / Mtn Climber
2 Rounds of:
5 Burpees
10 Hollow Rocks
10 Push-up w/twist
10 Toy Soldier / Pump Jacks

At Home Workout
4 Rounds for Time:
10 One DB Devil Press
25 Sit-ups

In the Box Workout
4 Rounds for Time:
10 One DB Devil Press
15 Toes to Bar
*12 min cap

NOT for Time:
10-8-6-4-2
Strict Pull-ups
Strict Ring Dips or Push-ups

6/10/2020

At Home Warm-up:
3 Rounds of:
10 Supermans
10 Squat Twists
20 Down Dog Heel Stretches

At Home Workout
15 Min AMRAP:
5 Power Cleans
10 Burpees
15 Wall Balls

In the Box Workout
15 Min AMRAP:
5 Power Cleans
10 Calories Bike / Row
15 Wall Balls

6/9/2020

At Home Warm-up:
3 Rounds:
10 Slow Squats
10 Lunge Twists
10 Scapular Push-ups

At Home Strength
Tempo Front / Goblet Squats
5×8 with 3 sec negative and 2 sec bottom hold

Front Squats
3-3-3-3-3

8 Min AMRAP:
12 Front Rack Reverse Lunges
8 HR Push-ups

BE STRONGER THAN YOUR STRONGEST EXCUSE