July 31, 2020

Power Snatch

Build to a Heavy Single

"Hot Flash"

30-20-10: 
Power Snatches (95) 
Assault Bike Calories

July 30, 2020

"Tee Time"

5 Rounds:
20 Russian Kettlebell Swings (70/53)
35 AbMat Sit-ups
500/400 Meter Row

July 29, 2020

"Rest Stop"

AMRAP 5: 
600 Meter Run
1 Round of "Cindy"
Max Squat Cleans (135/95)

Rest 5 Minutes 

AMRAP 5: 
400 Meter Run 
2 Rounds of "Cindy"
Max Squat Cleans (155/105)

Rest 5 Minutes 

AMRAP 5: 
200 Meter Run
3 Rounds of "Cindy"
Max Squat Cleans (185/135)

July 28, 2020

Press Complex

Build to a Heavy Complex: 
2 Push Presses
3 Push Jerks

"Overreaction"

15-12-9:
Push Press (115/85)
Dumbbell Box Step Overs (50/35) (24"/20")

Directly Into…

15-12-9:
Push Jerks (115/85)
Box Jump Overs (24"/20")

July 27, 2020

"Ladybug"

3 Rounds For Time:
1 Round of "Kelly"
1 Round of "Helen"

  • 1 Round of "Kelly":
    400 Meter Run
    30 Wallballs (20/14) (Kilos: 9/6) 
    30 Box Jumps (24"/20")

  • 1 Round of "Helen": 
    400 Meter Run
    21 Kettlebell Swings (53/35) (Kilos: 24/16) 
    12 Pull-ups

July 24, 2020

"DT"

5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 155/105

July 23, 2020

"Central Park"

5 Rounds:
100' Walking Lunge
30 AbMat Sit-ups
30/21 Assault Bike

July 22, 2020

10k Row for time!

July 21, 2020

"7 Wonders"

3 Rounds: 
7 Double Dumbbell Deadlifts (50's/35's) 
7 Toes to Bar  
7 Double Dumbbell Push Presses (50's/35's) 

150' Walking Lunge 

3 Rounds: 
7 Double Dumbbell Deadlifts (50's/35's) 
7 Toes to Bar  
7 Double Dumbbell Push Presses (50's/35's) 

150' Wa...

July 20, 2020

"Unicycle"

AMRAP 10: 
60/45 Calorie Assault Bike 
100 Double Unders

Time Remaining:
Max Power Snatches (115/85)

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Recent WODs

September 24, 2020

September 22, 2020

September 21, 2020

September 17, 2020

September 15, 2020

September 14, 2020

September 10, 2020

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