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

07-10-20

Time for Each “Set”
250 Row
20 Walking Lunge with DB in Front Rack
10 Burpees
Rest
500m Row
20 Walking Lunges with DB in Front Rack
10 Burpees
Rest
750m Row
20 Walking Lunges with DB in Front Rack
10 Burpees
Rest
1000m Row