OUR WODS

1/29/2020

For Time:
30/24 Calorie Assault Bike
30 Pull-ups
30 Deadlifts 135/95
30 Hanging Power Cleans 135/95
30 Deadlifts 135/95
30 Pull-ups
30/24 Calorie Assault Bike

MOD WOD
For Time:
25/20 Calorie Assault Bike
25 Pull-ups
25 Deadlifts 95/65
25 Hanging Power Cleans 95/65
25 Deadlifts 95/65
25 Pull-ups
25/20 Calorie Assault Bike

1/28/2020

Front Squats
3-3-3-3-3

For Time:
30 Front Rack Lunges 95/65
15 Burpees over the Bar
20 Front Rack Lunges 95/65
10 Burpees over the Bar
10 Front Rack Lunges 95/65
5 Burpees over the Bar
_____________
CF Basics
Back Squats
5-5-5-5-5

3 Rounds, 1 Min Each for Max Reps:
Calorie Row
Box Overs 24″/20″
Med Ball Cleans 20/14

1/27/2020

For Time:
Run 600 m
then 3 Rounds of:
15 Power Snatch 115/75
15 HSPU’s
then Run 600 m
____________
CF Basics
3 Rounds for Time:
Run 400 m
21 KB Swings 53/35
12 Push Press 95/65

1/18/2020

3 Person Teams
5 Min AMRAP:
54′ Box Push Max Rep

Rest 3 Min

5 Min AMRAP:
Ski Erg Max Calorie

Rest 3 Min

5 Min AMRAP:
Assault Bike Max Calorie

*1 works / 2 rest

1/17/2020

For Time:
30 Back Squats 135/85
25 Chest to Bar Pull-ups
20 Front Squat 135/85
15 Bar Muscle-ups

Optional Accessory Work:
3 rounds of:
20 Weighted Reverse Lunges
20 Push-ups
______________

CF Basics
3 Rounds, 1 Min Each for Max Reps:
Sumo Deadlift High Pulls 53/35
Push-ups
KB Swings 53/35
Air Squats
Plank (5 secs = 1 rep)
Rest

1/16/2020

Shoulder Press
3-3-3-3-3

6 Min AMRAP:
12 Power Snatch 115/75
12 Box Overs 24″/20″
*Masters 95/65
*Scaled 75/55
____________

CF Basics

Push Press
3-3-3-3-3

9 Min AMRAP:
9 Thrusters 75/55
9 Burpees over the Bar

1/15/2020

For Time:
50/40 Calorie Assault Bike
100 Double Unders
50 Sit-ups
5 Rope Climbs 15’/12′
80 Double Unders
40 Sit-ups
4 Rope Climbs 15’/12′
60 Double Unders
30 Sit-ups
3 Rope Climbs 15’/12′
40 Double Unders
20 Sit-ups
2 Rope Climbs 15’/12′
20 Double Unders
10 Sit-ups
1 Rope Climbs 15’/12′

*22 min cap

BE STRONGER THAN YOUR STRONGEST EXCUSE