• Daily WOD Blog

    07132020 – 07182020

    Monday 7-13-20

    3 rounds for time of:

    50 Lunges

    7 Muscle-ups

    10 Hang Squat Clean & Jerks, 135/95 lbs

    Accessory:

    AMReps 3 mins: Lateral Med Ball Throw


    Tuesday 7-14-20

    Strength: Back Squat 2-2-2-2

    Then

    4 rounds for max reps of:

    Burpee, 1 min

    GHD Sit-up, 1 min

    Rest 1 min


    Wednesday 7-15-20

    Shoulder Press 1-1-1-1-1, using heaviest weight per set

    Push Press 3-3-3-3-3, using heaviest weight per set

    Push Jerk 5-5-5-5-5, using heaviest weight per set

    Accessory:

    For quality: Monostructural Cardio, 12 mins


    Thursday 7-16-20

    Complete as many rounds as possible in 21 mins of:

    9 Pull-ups

    21 Front Squats, 45/35 lbs

    Row, 210 m

    Accessory: SLIPS

    Friday 7-17-20

    Run 5 km Perform at 100% effort


    Saturday 7-18-20

    “YVONNE”

    Partner WOD

    For time:

    76 Air Squats

    76 Dumbbell Push Press, 50/30 lbs

    76 AbMat Sit-ups

    76 Wall Ball Shots, 20/14 lbs

    76 Burpees

    76 Russian Twists, 25/15 lbs

    76 Push-ups

    76 American Kettlebell Swings, 55/35 lbs

    76 Dumbbell Thrusters, 50/30 lbs

    Partner Run, 400 m