Daily WOD Blog

07202020 – 07242020

Monday 7-20-20

For time:

3 rounds of:

Sprint, 200 m

10 Dumbbell Push Press, 65/35 lbs

14/10 Strict Pull Ups

— then —

Run, 1 mi

Accessory: Forearm Plank Hold 2x 60 secs


Tuesday 7-21-20

For 5 cycles:

AMRAP in 3 mins of:

10 Front Squats, 185/125 lbs

10 Box Jumps, 24/20 in

Max Calories Any Machine

Rest 3 mins between each cycle.

For quality: Downward Dog, 2 mins Samson Stretch, 4 mins Pigeon Stretch, 4 mins


Wednesday 7-22-20

Tabata Lateral Med Ball Throw, pick load

Rest 1 min

Tabata Double Under

Rest 1 min

Tabata Toes-to-bar

Rest 1 min

Tabata Push-up

The Tabata interval is 20 secs of work followed by 10 secs of rest for 10 intervals.

Tabata score is the total reps performed in all of the intervals.


Thursday 7-23-20

Back Squat 5-5-3-3-3-1-1-1-1

For quality: Scales


Friday 7-24-20

10 rounds for time of:

3 Handstand Push-ups

6 Hang Power Cleans, 95/65 lbs

12 American Kettlebell Swings, 50/35 lbs

6 Tire Flips