OUR WODS

9/21/2020

At Home Warm-up
2 Rounds
10 Shoulder Pass Throughs
10 Elbow to Ankles
10 Burpees
10 PVC OH Squats

At Home Workout
For Time:
21 Bar Facing Burpees
21 OH Squats / Goblet Squats
21 Pull-ups / Bentover Rows
15 Bar Facing Burpees
15 OH Squats / Goblet Squats
15 Pull-ups / Bentover Rows
9 Bar Facing Burpees
9 OH Squats / Goblet Squats
9 Pull-ups / Bentover Rows
*15 min cap

Gym Workout
For Time:
21 Bar Facing Burpees
21 OH Squats
21 Pull-ups
15 Bar Facing Burpees
15 OH Squats
15 Chest to Bar Pull-ups
9 Bar Facing Burpees
9 OH Squats
9 Bar Muscle-ups
*15 min cap

5 Min EMOM
12 Hollow Rocks
24 Russian Twists

9/18/2020

At Home Warm-up
2 Rounds of:
10 Supermans
10 Hollow Rocks
15 Squats
20 Arm Circles

At Home Workout
12 Min AMRAP:
5-10-15-20-25…
Light Thrusters
Sit-ups

Gym Workout
4 Sets of:
3 Front Squats + 7 Back Squats

7 min AMRAP:
3-6-9-12-15…
Thrusters
Toes to Bar

9/17/2020

At Home Warm-up
Run 400 m
then 3 Rounds of:
10 Toy Soldier / Pump Jacks
10 Scapular Push-ups

At Home Workout
Same as Gym Workout – Sub Bike Calories for Air Squats

Gym Workout
3 Min AMRAP:
Calorie Bike / Ski
– Rest 3 Min –
5 Min AMRAP:
5 Deadlifts
5 Bar Facing Burpees
– Rest 5 Min –
7 Min AMRAP:
7 Calorie Bike / Ski
7 Deadlifts
7 Bar Facing Burpees
*score is total reps/calories

9/16/2020

At Home Warm-up
2 Rounds of:
10 Bentover Rows
10 KB Deadlifts
10 Box Step-ups
20 Down Dog Heel Pedals

At Home Workout
26 Min AMRAP:
10 Pull-ups / Bentover Rows
15 KB Swings
20 Box Jumps

Gym Workout
“Jennifer”
26 Min AMRAP:
10 Pull-ups
15 KB Swings 53/35
20 Box Jumps 24″/20″

9/15/2020

At Home Warm-up
2 Rounds of:
10 Plate Ground to OH
8 Bootstrappers
6 Inchworms
4 Handstand Kick-ups

Home Workout
Same as the Gym Workout – use barbell, dumbbells, sandbag, etc.

Gym Workout
30 Min to Find 5 Heavy Sets of:
3 Power Cleans
3 Hanging Squat Cleans
3 Jerks
*score is total of 5 heaviest sets

9/14/2020

At Home Warm-up
2 Rounds of:
10 Shoulder Pass Throughs
10 Elbow to Ankles
10 Overhead Squats
10 Good Mornings

At Home Workout
3 Rounds for Time:
15 Barbell Light Power Snatch / 1 Arm DB Snatch
25 Wall Balls / Light Thrusters

Gym Workout
OH Squats
2-2-2-2-2-2

3 Rounds for Time:
15 Power Snatch
25 Wall Balls
*9 min cap

9/12/2020

Partner Workout
16 Min AMRAP:
20 One Arm DB Snatch
20 Box Jumps / Step-ups

BE STRONGER THAN YOUR STRONGEST EXCUSE