• 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.