• membership renewal day •
Partner AMRAP: 18 Minutes
400 Meter MedBall Run (20#/14#)
Power Clean (135#/95#)
Score: Total # of PC’s
rotate when partner returns from run
*10 burpee penalty (ea. partner) if MedBall touches the ground at any point during WOD*
Last Man Standing: Thruster
Athletes will go around the room and each perform 1 Thruster . Next round perform 2 unbroken, 3rd round 3 unbroken and so on. The order must remain the same for the entire workout. When athletes cannot perform the set unbroken they are eliminated. No rest between rounds. Last man standing wins. Bars will start from the ground.
AMRAP: 9 Minutes
6 Deadlifts (65% of 1RM)
12 Barbell Push Ups
24 Lateral Jumps
Schedule/Location Change on THURSDAY 7/26:
11am & 12noon classes are merged into one NOON CLASS (tomorrow only)
All WOD’s are @ the High School Track tomorrow (5:00am, 6:00am, noon, 5:30pm)
Barbell complex that consists of 5 rounds of 7 sets of the following sequence:
→You can’t set the barbell down until each round is complete.
→Rest as needed between rounds, but keep increasing the load on the barbell until you find your max.
Your score is the max weight with which you were able to complete a full round.
(consists of 175 lifts total)
100m Sprint : for time (2 attempts)
1RM Box Jump : for height
OH MedBall Throw : for distance (2 attempts)
Max Seated OH Plate Hold: (45#/25#) for time
2 Minute AMRAP ea. (30 seconds rest between)
Rope Climbs (pants recommended)
Bridges x 12
3 attempts to find max # Pull Ups
Walk Walks (Right, Left = 1)
WOD is at 9:00 AM at Bend in the Road – State Beach.
This is a swim WOD but there will be other options available. Prepare to get wet either way
(30 sec work/15 sec rest x 5)
Box Jump (24″/20″)
Walls Balls (20#/14#)
Weighted Sit ups (25#/10#)
Hand Release Push Ups
Score: Intervals (30 seconds of work followed by 15 seconds of rest repeated 5 times) are applied to the exercises above with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps in each of the five intervals. The score is the total of the scores from the five stations.