WOD 8/1/19
30 sec. Front Squats (135/95 lb.)
30 sec. Rest
30 sec. GHD Sit-ups
30 sec. Rest
6 rounds
WOD 7/31/19
Push Press
1-2-3-4-5-6-Max *Finisher
WOD 7/30/19
500-m Row
15 Burpee Jumps Over Rower
Rest 1-2 min.
500-m Row
20 Box Jump Overs (24/20 in.)
Rest 1-2 min.
500-m Row
25-m Crab Walk
Rest 1-2 min.
500-m Row
30 Plank Shoulder Taps
30 Mountain Climbers
WOD 7/29/19
Odd Minute: 8 Weighted Pull-ups
Even Minute: 5 Back Squats (185/135 lb.)
5 rounds Pull-up load: 35/15 lb.
WOD 7/26/19
Hang Power Clean
1-2-3-4-5-6-Max *Finisher
WOD 7/25/19
Filthy Fifty
50 Box Jumps (24/20 in.)
50 Jumping Pull-ups
50 Kettlebell Swings (16/12 kg)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Presses (45/35 lb.)
50 Hip Extensions
50 Wall-Ball Shots (20/14 lb.)
50 Burpees
50 Double-unders
WOD 7/24/19
10 Clapping Push-ups
5 Candlestick to Handstand
200-m Run
AMRAP 12 min.
WOD 7/23/19
7 DB Suitcase Deadlifts (L)
30-sec. Suitcase Hold (L)
14 Toes-to-Bars
7 DB Suitcase Deadlifts (R)
30-sec. Suitcase Hold (R)
5 rounds
Load: 50/35 lb.
WOD 7/22/19
Min. 0-5 complete
10 Wall Climbs
5 Rope Climbs
Min. 5-10 complete
Assault Bike 50/40 cal.
Min. 10-15 complete
800-m Run
Min. 15+ complete
20 Squat Snatches (115/75 lb.)
WOD 7/19/19
1 min. Parallette Pass-Throughs
1 min. Burpee Jumps Over Parallette
1 min. Overhead Plate Sit-ups (15/10 lb.)
5 rounds