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WOD:  Monday 7/22/19

WOD: Monday 7/22/19

Thruster
Build to Heavy Set of 3

“Tailspin”
AMRAP 14:
15 Thrusters (95/65)
30 Double Unders
15 Chest to Bar Pull-ups
30 Double Unders

WOD: Sunday 7/21/19

WOD: Sunday 7/21/19

Bench Press
Build to Heavy Set of 7

“Mass Destruction”
AMRAP 12:
4 Strict Pull-ups
8 Dumbbell Strict Presses (35’s/20’s)
12 Medicine Ball Squat Jumps (20/14)

WOD: Friday 7/19/19

WOD: Friday 7/19/19

“BFF”
Teams of 2, AMRAP 25:
3-6-9-12-15….
Calorie Row
Kettlebell Swings (53/35)
Wallballs (20/14)

Partners Switch After Full Rounds

WOD: Wednesday 7/17/19

WOD: Wednesday 7/17/19

“Double Header”
Buy-In:
35/25 Calorie Bike/Row

50-40-30-20-10:
Double Unders
AbMat Sit-ups

Cash-Out:
35/25 Calorie Bike/Row

WOD: Saturday 7/13/19

WOD: Saturday 7/13/19

“Nail Biter”
4 Rounds:
1 Minute Toes to Bar
1 Minute Power Snatches (75/55)
1 Minute Thrusters (75/55)
1 Minute Calorie Bike

Rest 2 Minutes Between Rounds

WOD: Thursday 7/11/19

WOD: Thursday 7/11/19

“Shrute Farms”
AMRAP 14:
100 Meter Farmers Carry (50’s/35’s)
30 AbMat Sit-ups
100 Meter Farmers Carry (50’s/35’s)
15 Sumo Deadlift High Pulls (95/65)

WOD: Wednesday 7/10/19

WOD: Wednesday 7/10/19

“Leg Work”
On the 4:00 x 5 Rounds:
9 Box Jump Overs (30″/24″)
15 Dumbbell Front Squats (50’s/35’s)
15/12 Calorie Bike/Row

Score is the slowest round

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