Sunday, July 30, 2023

WODs 230730 - 230805

7/30 - 8/5


Monday

Strength

15 minutes to build up to a heavy Thruster

WOD

5 Rounds For Time

2 Thrusters @ 85%

4 Bar Muscle-ups

8 Burpees Over The Bar


Tuesday

20 minute AMRAP

Run 100 Meters

5 Wall Walks

10 Box Jumps (24/20)


Wednesday

For Time

Air Bike 2000 Meters

Then,

7 Rounds

10 Wall Balls(20/14)

10 Pull-ups

Then,

Air Bike 2000 Meters


Thursday

Four- 4 minute Rounds

Row 500/400 Meters

15 Hand Release Push-ups

Max Rep Hang Squat Snatch in the remaining time.

Rest 1 minute between rounds 


Friday

3 Rounds For Time

10 DB Hang Clean & Jerk (pick weight)

20 Toes To Bar

30 Double-unders


Saturday

"McGhee"

Complete as many rounds in 30 minutes as possible:

5 Dead-lifts (275/185)

13 Push-ups

9 Box Jumps (24"/20")

Sunday, July 23, 2023

WODs 230723 - 230729

 7/23 - 7/29

Monday

Max rounds in 3 minutes of:
3 Dead-lifts (275/185)
6 Push-ups
9 Air Squats

Rest 1 minute. 

Repeat for a total of 5 cycles.


Tuesday

For Time

100 Double-unders

50 AbMat Sit-ups

10 Wall Walks

50 AbMat Sit-ups

100 Double-unders


Wednesday 

For Time

10 Burpees

5 DB Thrusters (pick weight)

10 Burpees

10 DB Thrusters

10 Burpees

15 DB Thrusters

10 Burpees

20 DB Thrusters


Thursday

Run 400 meters

Then,

20-18-16-14-12

Alternating Kettlebell Clean (55/35)

15-12-9-6-3

Pull-ups

Then,

Run 400 meters


Friday

5 Rounds

Air Bike 10 Calories

10 Front Squats (135/95)

20 Ring Push-ups


Saturday

For Time

Row 1000 Meters

Then,

5 Rounds

3 Ring Muscle-ups

8 Handstand Push-ups

12 Kettlebell Swings (70/55)

Then, 

Row 1000 Meters

Sunday, July 16, 2023

WODs 230716 - 230722

7/16-7/22

Monday

3 Rounds For Time

15 Hang Power Cleans (115/85)

20 Hand Release Pushups 

25 Medicine Ball Sit-ups (20/14)

Run 400 Meters 


Tuesday

4 Rounds For Time

21 Russian Kettlebell Swings (55/35)

7 Ring Muscle-ups

Row 15 Calories


Wednesday

Strength

10 minute EMOM

1 Power Snatch + 1 Hang Power Snatch + 2 Overhead Squats (pick weight)

WOD

3 Rounds For Time

7 Handstand Push-ups 

14  Ring Dips

21 Push-ups


Thursday

5 Rounds For Time

Air Bike, 15 Calories

10 Strict Pull-ups

5 Burpee Box Jumps (24/20)


Friday

20 minute AMRAP

Run 200 Meters

12 Back Squats (135/95)

6 Push Jerks (135/95)


Saturday

5 Rounds For Time

40 Double-unders

25 Hollow Rocks

20 Push-ups

10 Deadlifts (185/125)

Sunday, July 9, 2023

WODs 230709 - 230715

 7/9-7/15

Monday

Strength

10 Minute EMOM

1 Hang Power Clean + 1 Power Clean + 2 Front Squat @ 70% of power clean 1 RM

WOD

For Time

100 Burpee Pull-ups


Tuesday

Row 1,000 Meters

Then,

3 Rounds

15 Push Press (95/65)

15 Toes To Bar

30 Double-unders

Then,

Row 1,000 Meters


Wednesday

20 minute AMRAP

100 Meter Farmers Carry (pick weight)

15 Ring Push-ups

7 Power Snatch (115/75)


Thursday

For Time

4 Rounds

9 Thrusters (95/65)

9 Pull-ups

Then,

3 Rounds

7 Thrusters (115/75)

7 Chest To Bar Pull-ups

Then,

2 Rounds

5 Thrusters (135/95)

5 Bar Muscle-ups


Friday

21-15-9 Rep rounds for time

Strict Ring Dips

Kettlebell Swings (55/35)

Box Jumps (24/20)


Saturday

15,000 Any way you can (with a few provisions)

Row a minimum of 3,000 meters

Air bike a minimum of 4,000 meters

Run a minimum of 5,000 meters


Sunday, July 2, 2023

WODs 230702 - 230708

 7/2-7/8

Monday

‘Chelsea’

30 minute EMOM

5 Pull-ups

10 Push-ups

15 Air Squats

If you fail to complete a round within 1 minute, then continue the WOD as an AMRAP in the remaining time. Your score is the number of rounds completed within each consecutive 1 minute interval.


Tuesday (one class today at 8:30a)

4 Rounds For Time

7 Dead-lifts (225/155)

17 Wall Balls (20/14)

76 Double-unders


Wednesday

5 Rounds For Time

10 Bench Press (65% of 1RM)

10 Hang Power Cleans (115/85)

Run 200 Meters


Thursday

3 Rounds For Time

15 Overhead Squats (95/65)

10 Chest To Bar Pull-ups

Row 250 Meters


Friday

7 Rounds For Time:

7 Ring Dips

14 Dumbbell Sit-ups (pick weight)

21 Sumo Deadlift High-pulls (95/65)


Saturday

3 Rounds For Time:

12 Push Jerks (115/75)

18 Ring Rows

24 Box Step-ups (20”M&W)