Monday, July 4th schedule: 6am, 8am, 10am WOD: Option 1: Every 2:00 x 15 Rounds 15/12 Calorie Row AMRAP "Burgeron Beep Test" 7 Thrusters (75/55) 7 Pull-Ups 7 Burpees Option 2: Every 2:00 x 15 12/8 Calorie Bike AMRAP 10 Wallballs 5 Burpee Pull-Ups
Archives
All posts for the month June, 2022
WOD: Option 1: 6 Rounds 1:00 Sit-Ups 1:00 Farmer's Carry (10m) 1:00 Box Jumps 1:00 Shuttle Sprints 1:00 Reverse Lunge 1:00 Rest Option 2: EMOM x 30 GOAT
WOD: Option 1: A. Push Press 5 sets of 4 reps B. 6 min AMRAP 60 Deadlifts (115/85) Max Calorie Bike -directly into- 6 min AMRAP 45 Hang Power Cleans (115/85) Max Calorie Bike -directly into- 6 min AMRAP 30 Shoulder2Overhead Max Calorie Bike Option 2: 30 min AMRAP 30 Alternating DB Bench 30 Anchored Sit-Ups 30 DBL DB Deadlifts 30 Anchored Sit-Ups 30/21 Calorie Row
WOD: Option 1: 50 Strict Pull-Ups 100 Hand Release Push-Ups 5000m Run *rx is straight thru, mod to partition reps/run* Option 2: 6 Rounds 20 Ring Rows 20 Arnolds Press (25/15) 400m Run![]()
WOD: Option 1: A. Overhead Squat 5 sets of 4 reps B. 15 min AMRAP 15 Overhead Squats (75/55) 30 DB Hang Snatches (50/35) 60 Double-Unders (90 SU's) Option 2: 24 min AMRAP 10 DB Snatches (right) 10 DB Front Rack Reverse Lunges (DB on right shoulder, left leg lunges back) 10 DB Snatches (left) 10 DB Front Rack Reverse Lunges 30/21 Calorie Bike 60 Plate Hops![]()
WOD: Option 1: A. Front Squats 5 sets of 4 reps B. 3 Rounds 500/400m Row 12 Front Squats (155/105) 21 Box Jumps Option 2: "Kelly" 5 Rounds 400m Run 30 Box Jumps 30 Wallballs *modify to team Kelly*
WOD: Option 1: 5 Rounds 15/12 Calorie Bike 10 Burpees - rest 5 mins - 5 Rounds 10 Power Cleans (135/95) 10 Burpees Option 2 5 Rounds 20 KB Swings 20 Sit-Ups 20 Gorilla Rows 20 Leg Lifts 20 Calorie Row
WOD: Option 1: Every 2:00 x 15 5 Strict Pull-sup 10 Air Squats 15 Abmat Sit-Ups Max Calorie Row Option 2: EMOM x 30 GOAT
WOD: Option 1: A. No Touch Deadlift 5 x 4 reps *1st rep is a regular deadlift. After standing, return to the starting position under control and bring the plates as close to the floor as possible without allowing them to touch. Begin the next rep from this position, without setting the bar down on the floor. B. 21 - 15 - 9 Deadlift (225/155) 200m run DBL DB Push Jerk (50's/35's) 200m Run Option 2: 25 min AMRAP 100m Farmer's Carry 20 Alternating Reverse Toe Touches 30 Kneeling Landmine Presses 40 Banded Overhead Pull Aparts
WOD: Option 1: A. Bench Press 5 x 4 reps B. 12 min AMRAP 40 Double-Unders (55 Single-Under) 20 Push-Ups 10 Toes2Bar Option 2: A. Bench Press 5 x 4 reps B. 12 min AMRAP 40 Plate Hops 20 Push-Ups 10 Plate V-Ups (25/15)![]()
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