07-23-20

Power Cleans
5 @ 35/45/55/65/75%

WOD: Helen
3 Rounds for Time
400m Run
21 KB Swings 53/35
12 Pullups

07-22-20

Deadlifts:
8@35%
5@45%
3@55%

3 Min AMRAP ladder:
1-2-3-4-5-6….
Deadlifts @ 65%
5 T Push ups

WOD: 5MOM Alternating x 2 Rounds
1. 40 Abmat Sit ups
10 Kb Side Bends (Per side)
10 SDHP

2. 500m Row

07-21-20

Strength: Push Press
8@35%
5@45/55%
3@65/75%
*2 Tempo Back Squats with each weight

WOD: 16′ AMRAP – Team of 2
40 DU
20 Wallballs
10 DB CnJ 50/30

07-21-20

Strength: Front Squats
8@35%
5@45%
4 Sets of 10@50%

WOD: 15′ AMRAP Ladder
2-4-6-8-10-12-14…..
Power Cleans 155/105
Bar Over Burpees
2 Ring or Bar MU or 5 Pullups

07-20-20

Strength: Front Squats
8@35%
5@45%
4 Sets of 10@50%

WOD: 15′ AMRAP Ladder
2-4-6-8-10-12……
Power Cleans 155/105
Bar Over Burpees
*2 Ring or Bar MU OR 5 Pullups After Each Set.

07-17-20

WOD 1.
21-15-9
CG Bench Press 135/85
DB Thrusters 50/30
400m Run

WOD 2.
10 Strict Press 50/30
5 Burpees

07-16-20

Strength: 12′ to Find Heavy
Hang Clean (Power or Squat)

WOD: 12′ AMRAP
2-4-6-8-10-12-14-16…
DB Hang Snatch (1/2 on Right; 1/2 on Left)
20 DU / 60 Singles
15 Abmat Situps

07-15-20

WOD: 15′ AMRAP
5 Deadlifts 225/155
1 Round of Cindy: 5 Pullups, 10 Push ups, 15 Airsquats
5 Bar Over Burpees

07-14-20

Strength: Push Press
8@45%
5@55/65%
3@75%

WOD: 20′ AMRAP
5 STO 135/85
3 Front Squats
400m Run

07-13-20

No Todd NO!
1:00 Assault Bike
Rest 2:00
2:00 Assault Bike
Rest 4:00
3:00 Assault Bike
*For Cumulative Calories

WOD: Alternating EMOM x 6 Rounds
1. 6 Backsquats @47.5% of 1 RM
2. 20 Sit Ups
3. 1:00 Rest