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WOD: Thursday 6/13/19

WOD: Thursday 6/13/19

Deadlift
Build to Heavy Set of 5

“Tail Lights”
Teams of 3 (For Time | 25 Minute Cap)
100 Deadlifts (135/95)
400 Meter DB Front Rack Carry (53/35)
75 Deadlifts (185/135)
400 Meter DB Front Rack Carry (53/35)
50 Deadlifts (225/155)
400 Meter DB Front Rack Carry (53/35)

WOD: Wednesday 6/12/19

WOD: Wednesday 6/12/19

“Slap Happy”
AMRAP 5:
Buy In: 100 Double Unders
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)

WOD: Tuesday 6/11/19

WOD: Tuesday 6/11/19

Build to Heavy Complex:
1 Hang Power Clean + 1 Power Clean

“Power Ranger”
For Time:
15 Power Cleans (155/105)
600 Meter Run
10 Power Cleans (155/105)
400 Meter Run
5 Power Cleans (155/105)
200 Meter Run

WOD: Monday 6/10/19

WOD: Monday 6/10/19

“Eighteen Wheeler”
AMRAP 18:
12/9 Calorie Bike/Row
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar

WOD: Sunday 6/9/19

WOD: Sunday 6/9/19

“Midline Madness”
3 Giant Sets, Not for Time:
21 Abmat Sit-ups
21 Hug the Twinkie
21 Hollow Rocks
21 Glute Bridges
21 Banded Pull-Aparts
21 Banded Good Mornings

WOD: Saturday 6/8/19

WOD: Saturday 6/8/19

“Adderall”
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800 Meter Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400 Meter Run, Max Thrusters (95/65)

WOD: Friday 6/7/19

WOD: Friday 6/7/19

Weighted Strict Pull-ups
Build to Heavy Set of 3

“Death Race”
5 Rounds:
15/10 Calorie Bike/Row
10 Burpees

WOD: Thursday 6/6/19

WOD: Thursday 6/6/19

“Yogi”
For Time:
150′ Walking Lunge
150′ Bear Crawl
30 Dumbbell Box Step-Ups
100′ Walking Lunge
100′ Bear Crawl
20 Dumbbell Box Step-Ups
50′ Walking Lunge
50′ Bear Crawl
10 Dumbbell Box Step-Ups

Box: (24”/20”)
Dumbbell: (Single 50/35)

WOD: Wednesday 6/5/19

WOD: Wednesday 6/5/19

Push Jerk
Build to Heavy Set of 3

“Bel-Air”
AMRAP 15:
40 Double Unders
20 Dumbbell Hang Clean & Jerks (50/35)
40 Double Unders
20/15 Calorie Row

WOD: Tuesday 6/4/19

WOD: Tuesday 6/4/19

“Jelly Belly”
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Calorie Bike/Row
10-8-6-4-2: Deadlifts (275/185)

WOD: Sunday 6/2/19

WOD: Sunday 6/2/19

“Paige’s Baby Shower WOD”

3x
1 min each station with a partner
Wall Balls 20/14
Shuttle Runs
Thrusters 75/55
Burpees
Kettlebell Swings
* Med ball must be held the entire time
*Divide work within the minute however you like

WOD: Saturday 6/1/19

WOD: Saturday 6/1/19

“Fancy Pants”
For Time:
21 Hang Power Snatches (95/65)
200 Meter Run
21 Overhead Squats (95/65)
200 Meter Run
15 Hang Power Snatches (95/65)
200 Meter Run
15 Overhead Squats (95/65)
200 Meter Run
9 Hang Power Snatches (95/65)
200 Meter Run
9 Overhead Squats (95/65)
200 Meter Run

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