In WOD, we trust

WOD:

Option 1:

18 min AMRAP

30/20 Calorie Bike

30 Sit-Ups

20 Dumbbell Step-Ups (35/20)(25/15)(20″/18″)

Option 2:

2 Rounds

40/30 Calorie Row

30 Sit-Ups

20 Heavy Bag Squats (100/75)

40/30 Calorie Row

30 Sit-Ups

20 Sandbag Squats (50/35)

Every day is a new day to start again

WOD:

Option 1:

“Gwen”

15-12-9

Unbroken Clean & Jerks (video)

rest as much as needed between sets 15, 12 and 9 but keep all reps unbroken

load is score

Option 2:

3 min AMRAP

Clean & Jerks (95/65)

rest 3 mins

2 min AMRAP

Clean & Jerks (95/65)

rest 3 mins

1 min AMRAP

Clean & Jerks (95/65)

Option 3:

50 Deadlifts (45/35)(35/25)

15 Burpees

50 Barbell Curls

15 Burpees

50 Hang Power Cleans

15 Burpees

50 Strict Press

15 Burpees

It’s not too late to work on that beach bod! 😉

WOD:

Option 1:

4 Rounds

400m Run

12 DB Snatches (70/50)(50/35)

15 Chest2Bar Pull-Ups (COB Pull-Ups)

Option 2:

4 Rounds

400m Run

16 Alternating Arm DB Bench Press (video)

24 Banded Lat Pull Downs (video)

Start today and stop wasting your energy on regret

WOD:

Option 1:

Teams of 3

0:00 -5:00 min Front Squats

5:00 – 10:00 Calorie Row

10:00 – 13:00 Rest

13:00 – 18:00 Back Squats

18:00 – 23:00 Calorie Bike

Load increases every 30 reps

Front Squat load: Rx – (115/80)(135/95)(max @ 155/105)

                          Scaled- (95/65)(115/80)(max @ 135/95)

Back Squat load: Rx – (155/105)(185/135)(max @ 225/155)

                          Scaled – (135/95)(155/105)(max @ 165/115)

Option 2:

5 min AMRAP

750m Row

Max Medball Squat Cleans

directly into

5 min AMRAP

30 Alternating Supermans

30 Mountain Climbers

30 Banded Dead Bugs

–3 min rest—

5 min AMRAP

50/35 Calorie Bike

Max Medball Lunges

directly into

5 min AMRAP

15 Hip Extensions (video)

15 Floor2Bar Touches (video)

50 Tuck Crunches

Weekend Schedule:

Saturday 9am WOD

Sunday Open Gym 8-10am

WOD:

Option 1:

5 min AMRAP

15-12-9

Power Snatch (75/55)

Pull-Ups

rest 5 mins

5 min AMRAP

15-12-9

Thrusters (75/55)

Toes2Bar

Option 2:

18 min AMRAP

21/15 Calorie Bike

18 Wallballs

15 Sit-Ups

12 Hand Release Push-Ups

The only thing scary about Friday the 13th is realizing you’re not fit enough to escape Jason Voorhees…

WOD:

Option 1:

3 Rounds

500m Row

12 Burpees

12 Box Jumps

*if the rain caused you to choose rowing Thursday, try running today!*

Option 2:

EMOM x 20

1st min: Goat #1

2nd min: Goat#2

Consistency breeds success

WOD:

Option 1:

A. Turkish Get-Up (build to a moderate single)

B. 3 Rounds

400m Run

20 DB Snatch (50/35)(35/25)

15/10 Calorie Bike

Option 2:

3 Rounds

20 Plate Sit-Ups (35/25)

20 Plate G2OH

400m Run

20 GHD Sit-Ups

20 OH Plate Reverse Lunges

40 Plate Hops