OUR WODS

6/8/2020

At Home Warm-up:
2 Min Run / Mtn Climber
2 Rounds of:
5 Inchworms
10 Reverse Scorpions
20 Shoulder Twists
30 Side to Side Jumps

For Time:
25 Pull-ups
50 One Arm DB Snatch
100 Double Unders / 200 Singles
Run 600 m
100 Double Unders / 200 Singles
50 One Arm DB Snatch
25 Pull-ups
*20 min cap

6/6/2020

At Home Warm-up:
2 Rounds of:
Run 200 m
10 Deadlifts
10 Slow Squats
10 Elbow to Ankles

For Time:
Run 200 m
25 KB Swings
25 Goblet Squats
Run 200 m
20 KB Swings
20 Goblet Squats
Run 200 m
15 KB Swings
15 Goblet Squats
Run 200 m
10 KB Swings
10 Goblet Squats
Run 200 m
5 KB Swings
5 Goblet Squats

6/5/2020

At Home Warm-up:
3 Rounds of:
25 Jumping Jacks
15 Good Mornings
10 Reverse Scorpions

At Home Workout
For Time:
150 Mountain Climbers
30 Deadlifts
30 Burpees
30 Deadlifts
150 Mountain Climbers
*14 min cap

NOT for Time:
100 Toes to Pole / Wall
_____________
For Time:
30/24 Assault Bike Calories
30 Deadlifts
30 Burpees over the Bar
30 Deadlifts
30/24 Assault Bike Calories
*14 min cap

NOT for Time:
100 Toes to Pole

6/4/2020

At Home Warm-up:
2 Min Run / Row / Mtn Climbers
2 Rounds of:
10 Shoulder Pass Throughs
10 Windmills
10 PVC OH Squats
10 Bent Over Rows
10 Push-ups

At Home Strength
Tempo Shoulder Press
5 x 8 with 4 sec negative

For Time:
18-15-12-9-6-3 of:
OH Squats / Goblet Squats
Pull-ups / Bent Over Rows
*9 min cap
_____________
Shoulder Press
5-5-5

For Time:
18-15-12-9-6-3 of:
OH Squats
Pull-ups
*9 min cap

6/3/2020

At Home Warm-up:
2 Rounds of:
30 Toe Taps
15 Ground to Overhead
30 Side to Side Hops
15 KB/DB Swings
5 Burpees

For Time:
Row 900 m / Run 800 m
90 Double Unders / 180 Singe Unders
30 Burpees
Row 600 m / Run 600 m
60 Double Unders / 120 Single Unders
20 Burpees
Row 300 m / Run 400 m
30 Double Unders / 60 Single Unders
10 Burpees
*22 min cap

6/2/2020

At Home Warm-up
2 Rounds of:
5 Boot Strappers
5 Inchworm + Scorpions
10 Shrug Circles
20 Arm Circles

At Home Strength
Tempo Squats
5 x 8 with 4 sec negative

At Home Workout
For Time:
40 Wall Balls / Light Thrusters
20 Hang Power Cleans
30 Wall Balls / Light Thrusters
15 Hang Power Cleans
20 Wall Balls / Light Thrusters
10 Hang Power Cleans
10 Wall Balls / Light Thrusters
5 Hang Power Cleans
*12 min cap
_______________
Back Squats
5-5-5

For Time:
40 Wall Balls
20 Hang Power Cleans
30 Wall Balls
15 Hang Power Cleans
20 Wall Balls
10 Hang Power Cleans
10 Wall Balls
5 Hang Power Cleans
*12 min cap

6/1/2020

At Home Warm-up
2 Min Run / Row / Mtn Climbers
2 Rounds of:
10 Hollow Rocks
10 Scapular Push-ups
10 Slow Squats

At Home Workout
7 Rounds for Time:
14 Sit-ups
14 Push Press / Jerks
Run 200 m
*20 min cap
_____________
7 Rounds for Time:
7 Toes to Bar
14 Push Jerks
Run 200 m
*18 min cap

BE STRONGER THAN YOUR STRONGEST EXCUSE