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WOD: Monday 8/5/19

WOD: Monday 8/5/19

Push Jerk
Build to Heavy Set of 3

“Beef Jerky”
AMRAP 12:
21 Kettlebell Swings (53/35)
14 Kettlebell Reverse Lunges
7 Push Jerks (165/115)

Masters/Int.: 115/85

WOD: Sunday 8/4/19

WOD: Sunday 8/4/19

“Shelf Life”
Alternating On the Minute x 16 (8 Rounds):
Odd Minutes: 12/9 Calorie Assault Bike/Row
Even Minutes: “X” Power Cleans

Rounds 1-2: 5 Power Cleans
Rounds 3-4: 4 Power Cleans
Rounds 5-6: 3 Power Cleans
Rounds 7-8: 2 Power Cleans

WOD: Saturday 8/3/19

WOD: Saturday 8/3/19

“Heartburn”

For Time:
1 Mile Run
10 Rounds of ” Beep Test” (75/55)

1 Round of ” Beep Test”:
7 Thrusters
7 Pull-ups
7 Burpees

Masters 40+ (55/35)

WOD: Friday 8/2/19

WOD: Friday 8/2/19

Power Snatch
Build to a Heavy 3

“Hop Scotch”
5 Rounds:
10 Power Snatches (95/65)
10 Box Jump Overs (24/20)

Masters 40+ (75/55)

WOD: Wednesday 7/31/19

WOD: Wednesday 7/31/19

Push Press
Build to a Heavy 3

“Trail Blazer”
3 Rounds:
800 Meter Run
80 Double Unders
21 Push Presses (115/85)

Masters 40+ (75/55)

WOD: Tuesday 7/30/19

WOD: Tuesday 7/30/19

Power Clean Complex
Build to a Heavy Complex:
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean

“Nowhere Fast”
For Time:
50 Power Cleans (155/105)

On the Minute: 5 Toes to Bar

Masters 40+ (115/80)

WOD: Monday 7/29/19

WOD: Monday 7/29/19

“Hot Sauce”
AMRAP 3:
21/15 Calorie Row
21 Lateral Burpees over BB
Max Overhead Squats (75/55)

Rest 3 Minutes

AMRAP 3:
18/13 Calorie Row
18 Lateral Burpees over BB
Max Overhead Squats (95/65)

Rest 3 Minutes

AMRAP 3:
15/11 Calorie Row
15 Lateral Burpees over BB
Max Overhead Squats (115/85)

Rest 3 Minutes

AMRAP 3:
12/9 Calorie Row
12 Lateral Burpees over BB
Max Overhead Squats (135/95)

Masters 40+ (45/25, 55/35, 75/55, 95/65)

WOD: Sunday 7/28/19

WOD: Sunday 7/28/19

“Broken Road”
5 Rounds:
15 Kettlebell Swings (53/35)
15/12 Calorie Assault Bike/Row

Directly Into…

5 Rounds:
20 AbMat Sit-ups
200 Meter Run

WOD: Saturday 7/27/19

WOD: Saturday 7/27/19

“WeWork”
Teams of 3
4 Rounds For Time (30 Minute Time Cap):
800 Meter Weighted Run (50/35)
60-50-40-30:
Deadlifts
Front Squats
Jerks

Barbell Weights:
Males: 115-135-155-175
Females: 85-95-105-115

WOD: Friday 7/26/19

WOD: Friday 7/26/19

Power Snatch
Build to a heavy set of 5

“Scarface”
6 Rounds:
8 Power Snatches (115/85)
8 Bar-Facing Burpees

WOD: Thursday 7/25/19

WOD: Thursday 7/25/19

“Skyscraper”
AMRAP 6:
2 Rope Climbs
6 Hang Power Cleans (165/115)
12/9 Calorie Bike/Row

Rest 6 Minutes

AMRAP 6:
2 Rope Climbs
6 Hang Power Cleans (135/95)
12/9 Calorie Bike/Row

WOD: Wednesday 7/24/19

WOD: Wednesday 7/24/19

“Meter Maid”
For Time:
200 Meter Run
27 Wallballs (20/14), 27 Box Jumps (24/20)
200 Meter Run
21 Wallballs (20/14), 21 Box Jumps (24/20)
200 Meter Run
15 Wallballs (20/14), 15 Box Jumps (24/20)
200 Meter Run
9 Wallballs (20/14), 9 Box Jumps (24/20)
200 Meter Run

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