Daily WOD Blog

06292020 – 07032020

Monday 6-29-20

Cindy XXX

As many reps as possible in 20 mins of:

10 Pull-ups

20 Push-ups

30 Air Squats

15 Pull-ups

30 Push-ups

45 Air Squats

20 Pull-ups

40 Push-ups

60 Air Squats

25 Pull-ups

50 Push-ups

75 Air Squats

30 Pull-ups

60 Push-ups

90 Air Squats

Accessory: Row 1000 m TT


Tuesday 6-30-20

Push Jerk 3-3-3-3-3-3-3

For quality: Monostructural Cardio, 8 mins


Wednesday 7-1-20

Row or Sprint: 8-10x 200 m, rest 1:30

Accessory:

Tabata Forearm Plank Hold

Tabata R Side Plank

Tabata L Side Plank

Tabata Flutter Kick


Thursday 7-2-20

5 rounds for time of:

12 Hang Power Clean & Jerks, 115/75 lbs

9 Thrusters, 115/75 lbs

6 Power Snatches, 115/75 lbs


Friday 7-3-20

For time:

3 rounds of:

20 Goblet Squats, pick heavy load

Rest 1 min

— then —

10 rounds of:

Bike or Row, 30 secs

Rest 1 min

— then —

10 rounds of:

Double Under, 1 min

Rest 1 min


We will have our normally scheduled Saturday class on July 4th. See you at 9:30 AM.