WOD Blog

WOD 08/12/2020

8/11/2020

WOD: For time
50 Burpee Pull Ups
5K Row
5K Run
50 Calorie Bike
*Break up as you wish
** Yes, there will be scaling and modifying. Most will not have time to do the full workout. Unless you're a really good runner, the 5K run would take 25 to 30 minutes or more. Most will want to knock that down to a 3K. Come in and do what you can off it. Scale and or modify however you need to.

WOD 08/11/2020

8/10/2020

Strength: Shoulder Press - 1 x 20 Reps (Last done on 06/23/2020)
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Strength/Barbell Complex: EMOM x 6 Sets
3 Hang Power Cleans + 3 Push Press - build up (Last done on 06/23/2020)
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WOD: 5 Rounds for time
10 Alternating DB Snatch - 35/20 L1, 50/35 L2 & L3
15 Calorie Row
10 Push Ups L1, 10 HSPUs L2, 20’ Handstand Walk L3

WOD 08/10/2020

8/9/2020

Strength: Back Squat - 1 x 20 Reps (Last done on 06/22/2020)
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Strength/Accessory: Rear Stepping Lunges 3 X 6-8 Reps
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WOD: 17 min AMRAP
10 Box Jumps (step down) - 20/14 L1, 24/20 L2, 30/24 L3
15 Double KB Front Squats - 26/18 L1, 35/26 L2, 53/35 L3
20 Double KB Russian Swings - same

WOD 08/08/2020

8/7/2020

Saturday Class Time at 8 AM
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Two Person Partner WOD:
You go - I Go - After 1 person clears entire Triplet the next person goes
14 Rounds (7 each partner) - 40 Min Cap
200 Meter Run or 250 Meter Row
8 TNG Power Cleans - 65/45 L1, 95/65 L2, 135/95 L3
16 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3

WOD 08/07/2020

8/6/2020

Strength: Bench Press - 5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100+ (PR Attempt)
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WOD: 15 Min AMRAP
3-6-9-12-15-18-21-24-etc…
Bench Press - 65/45 L1, 95/65 L2, 135/95 L3
Calorie Row

WOD 08/06/2020

8/5/2020

Strength:Dead Lift - 5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100+ (PR Attempt)
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WOD: For time
50-40-30-20-10
H2H Russian Swings - 35/26 L1, 53/35 L2, 70/53 L3
x 1/2 Ab Mat Sit Ups L1, Ab Mat Sit Ups L2, x 1/2 GHD Sit Ups L3

WOD 08/05/2020

8/4/2020

“FU 45”
15 Min AMRAP
2-4-6-8-10-12-14-etc.
Calorie Row
Power Snatch - 65/45 L1, 95/65 L2, 135/95 L3
-Rest 5 Mins
15 Min AMRAP
2-4-6-8-10-12-14-etc.
Calorie Row
Box Jumps - 20/14 L1, 24/20 L2, 30/24 L3
-Rest 5 Mins
15 Min AMRAP
2-4-6-8-10-12-14-etc.
Calorie Bike
Wall Balls - 14/10 L1, 20/14 L2, 30/20 L3

WOD 08/04/2020

8/3/2020

Strength: Shoulder Press - 5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100+ (PR Attempt)
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WOD: E2Ms x 6
3 Pull Ups L1, 3 C2B Pull Ups L2, 3 Bar Muscle Ups L3
5 Power Cleans - 65/45 L1, 95/65 L2, 135/95 L3
7 Front Squats - same
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Extra Credit: 800 Meter Run

WOD 08-03-2020

8/2/2020

Strength: Back Squat - 5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100+ (PR Attempt)
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WOD: For time:
42 Cal Bike
21 Power Clean - 55/35 L1, 75/55 L2, 95/65 L3
30 Cal Bike
15 Power Clean - 65/45 L1, 115/75 L2, 145/95 L3
18 Cal Bike
9 Power Clean - 75/55 L1, 155/115 L2, 195/125 L3
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Extra Credit: 1000 Meter Row

WOD 07/31/2020

7/30/2020

Strength: Bench Press - 3 x 8 Reps @ 50%
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Strength/Accessory: Russian Twists - 4 x 20-30 Reps
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WOD: For time
7 Rounds
7 Devil Press - 35/25 L1, 50/35 L2, 70/50 L3
700 Meter Row