WOD: Option 1: A. Back Squat x 1 Build to today's heavy single B. Using a 15 min clock: 5 min Max Calorie Bike 4 min max Squats 3 min max Double-Unders 2 min max Toes2Bar 1 min Max Burpees to a Target Option 2: A. Box Squat x 1 Build to today's heavy single B. 15 min AMRAP 5 Push-Ups 10 Alternating V-Ups 15 Air Squats 20 Alternating Plate Hops
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All posts for the month August, 2022
WOD: Option 1: A. Strict Pull-Ups Max set of unbroken strict pull-ups B. 3 Rounds 500m Row 400m Run *rest 3 mins between rounds* *team version: 8 rounds as a relay of 250/200m Row 200m Run Option 2: 25 min AMRAP 20 Ring Rows 20 Mountain Climbers 20 Sit-Ups 20 Bridges 200m Run
WOD: Option 1: A. Deadlift x 1 build to today's heavy single B. 7 min AMRAP Max Wallballs Every 1:00 starting at 0:00 5 Deadlifts (225/155) Option 2: A. Sumo Deadlift x 1 build to today's heavy single B. 7 min AMRAP Max Air Squats Every 1:00 starting at 0:00 15 Half Swings![]()
WOD: Option 1: 30 min AMRAP 3 Rounds "Chief" Max Calorie Row Partner 1 on Rower Partner 2 on "Chief" Partner 3 on Fan...aka rest rotate once rounds of "Chief" completed Option 2: 7 Rounds 15/10 Calorie Bike 15 Ring Rows 15 Squats 15 Half Swings *rest 1 min between rounds*
WOD: Option 1: A Push Press x 2 B. Every 2:00 x 10 12/8 Calorie Bike (250/200m Row) 30 Double-Unders (45 SU's) 10 Push Press *slowest time is score* Option 2: A. Push Press x 2 B. Every 2:00 x 10 10 Floor2Bar Touches 10 Push-Ups 10 Shuttle Runs
WOD: Option 1: 5 Rounds 30 Reverse Lunges 20 Toes2Bar 15 Box Jumps 10 Deadlifts (155/105) Option 2: EMOM x 25 GOAT
WOD: Option 1: Every 3:00 x 10 400m Run Max Burpee Pull-Ups Option 2: Every 3:00 x 10 500/400m Row Max Slamballs
WOD: Option 1: A. Overhead Squat x 2 B. For Time: 75 Power Snatches (75/55) 150 Wallballs *partition however you'd like* Option 2: 25 min AMRAP 20 Single DB Hang Power Cleans 20 DB Reverse Lunges 20 DB Bridges 20 DB Sit-Ups 20 DB Push Press![]()
WOD: Option 1: 5 Rounds 30/21 Calorie Row 5 DBL DB Box Step Ups 30 Abmat Sit-Ups 5 DBL DB Box Step-Ups Option 2: 22 min AMRAP 18/12 Calorie Bike 27 Air Squats 36 Alternating V-Ups![]()
WOD: Option 1: "31 Heroes" Teams of 2 31 min AMRAP 8 Thrusters (155/105) 6 Rope Climbs 11 Box Jumps *switch after 400m Sandbag Run* Option 2: "Flip the Coin" Teams of 2 30 min AMRAP Heads: 30 Calorie Row 30 Wallballs 30 Renegade Rows 30 Toes2Bar 100 Double-Unders Tails: 20 Calorie Bike 20 Chest2Bar Pull-Ups 20 DB Front Squats 20 Medball Sit-Ups 100 Double-Unders
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