Thursday’s WOD 07.29.21

Thursday’s WOD 07.29.21

Group Warm-up
Metcon (Time)
"Goodell"
5 Rounds:
400m Run
20 Wallballs 14/20
14 KB Swings 35/53
38 Reps of…

Round 1: Push-Ups
Round 2: Air Squats
Round 3: Pull-Ups
Round 4: Alt. Lunges
Round 5: Burpees

Metcon
Accessory:
10 Scorpions
:30 ea. Spiderman Lunge

Wednesday’s WOD 07.28.21

Wednesday’s WOD 07.28.21

Group Warm-up
Metcon
Skill –
EMOM 10:
2-8 Toes to Bar
Metcon (AMRAP – Rounds and Reps)
3 Rounds:

AMRAP 5:
10/12 Calorie Row
10 Push Press 65/95
30 Double Under

-Rest 1-

*Pick up where you left off!
Metcon
Accessory: stretch calves

Tuesdays WOD 07.27.21

Tuesdays WOD 07.27.21

Group Warm-up
Back Squat (Weight)
Week 3:

5 @ 70%
3 @ 75%
1 @ 80%

10×5 @ 65%

*Last week of the first cycle!

Metcon
Accessory:
50 Ring Rows
50 Core of Choice

*Feet on a box to make yourself parallel to the ground for an extra level of difficulty!

*Can be mixed in wherever you want or saved until the end.

Mondays WOD 07.26.21

Mondays WOD 07.26.21

Group Warm-up
Power Clean (Weight)
EMOM 8:
Power Clean + Hang Power Clean + High Hang Power Clean
Metcon (Time)
15-12-9
Power Clean 95/135
Push-Up
3-6-9
Power Cleans 135/185
HSPU

Rx+.. Ring Dip + Strict HSPU
Metcon
Accessory: Accumulate 2 Minute Dead Hang

Sunday’s WOD 07.25.21

Sunday’s WOD 07.25.21

Group Warm-up
Metcon
Skill:
10:00 for Double Under practice

*Want do something else? Row 2k!
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups

RomWod

Saturday’s WOD 07.24.21

Saturday’s WOD 07.24.21

Group Warm-up
Metcon (Time)
8 Rounds:
4 Box Jumps 24/30
6 Strict Pull-ups
10 Push-ups

*200m Run every 2 rounds

Metcon
Accessory:
Accumulate 2 Minutes holding a 15/25 pound plate infront of the chest with arms fully extended.

Friday’s 07.23.21

Friday’s 07.23.21

Group Warm-up
Metcon (Time)
2 Rounds:
50 Wallball 14/20
40 Toes to Bar
30 Power Cleans 105/155

*Too sore? Sub out for Air Squat or 150 Double Under.

Thursday’s WOD 07.22.21

Thursday’s WOD 07.22.21

Group Warm-up
Push Press (Weight)
Push Press + Push Jerk + Split Jerk
*Warm-up to a challenging weight and complete 5 sets of the complex
Metcon (Time)
w/ a partner..

1600m D-Ball Carry/Sandbag/Plate Carry
100 Calorie Bike

*P1 & P2 can work at the same time as long as they are on different movements. If you finish one before the other then switch on and off to finish out what is left

**Partners can choose how long they want to do each movement, minimum carry distance is 100m.

***Bear hug style for all carries. TWO plates are carried.

Wednesday’s WOD 07.21.21

Wednesday’s WOD 07.21.21

Group Warm-up
Back Squat (Weight)
Week 2:

3 @ 65%
3 @ 70%
3 @ 75%

10×5 @ 60%

Rest at least 2:00 between sets.

Metcon
Accessory:
50 Core Of Choice
50 Bench Assisted Rows
*per arm

*Can be mixed in wherever you want or saved until the end.

Tuesday’s WOD 07.20.21

Tuesday’s WOD 07.20.21

Group Warm-up
Metcon
EMOM 8:
1-5 HSPU
or
HS Walks
Metcon (Time)
5 Rounds:
4 Wall Walks
200m Run