WOD 070119

Monday

"Fish out of Water"

For Time:
2K Row
Directly into 10 Rounds:
3 Power Cleans
6 Pushups
9 Air Squats

Barbell - 155/105

WOD 063019

Sunday

Without rest, 2 rounds of:

1-minute support on rings
15-ft. rope climb, legless ascent and descent
1-minute plank hold
15-ft. rope climb, legless ascent and descent
1-minute handstand hold
15-ft. rope climb, legless ascent and descent

WOD 062919

Saturday

"Shake Weight"

3 Rounds:
800m Run
21 Toes to Bar
30 Dumbbell Power Snatches (50/35)

WOD 062819

Friday

Complete as many rounds as possible in 10 minutes of:

400-m run
Max set of strict pull-ups
Max set of strict ring dips

WOD 062719

Thursday

3 rounds for time of:

1,000-m row
50 wall-ball shots
100-ft. handstand walk
100 double-unders

♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

WOD 062619

Wednesday

"Nancy"

5 Rounds:
400m Run
15 Overhead Squats (95/65)

WOD 062519

Tuesday

"Water Break" Part #1

AMRAP 4:00
27 Hang Power Cleans (95/65)
27 Lateral Burpees Over Rower
27/21 Calorie Row

Rest 4:00

"Water Break" Part #2

AMRAP 4:00

21 Hang Power Cleans (115/85)
21 Lateral Burpees Over Rower
21/15 Calorie Row

Rest 4:00

"Water Break" Part #3

AMRAP 4:00

15 Hang Power Cleans (135/95)
15 Lateral Burpees Over Rower
15/12 Calorie Row

WOD 062419

Monday

"Jack Daniels"

For Time:
1,000 Meter Run
50 Thrusters (65/45)
30 CTB Pull-Ups

WOD 062319

Sunday

3 rounds for time of:

21 power cleans
Run 400 m
Plank hold for time equal to run time

♀ 105 lb. ♂ 155 lb.

Stretch for 20 minutes

WOD 062219

Saturday

"Walmart"

AMRAP 30:
7/5 Calorie Row
10 Medball Squat Jumps (30/20)
5 Power Clean and Jerks

1st 6 Rounds - 95/65
2nd 6 Rounds - 115/85
3rd 6 Rounds - 135/95
4th 6 Rounds - 155/105

WOD 062119

Friday

"El Nino"

For Time:
1 Mile Run
50 DB Snatches (50/35)
400 Meter Med Ball Run (20/14)
30 Pull-Ups
20 Burpee Box Jumps (24"/20")

WOD 062019

Thursday

For time:

21 bench presses
21 strict L chest-to-bar pull-ups
Run 800 m
15 bench presses
15 strict L chest-to-bar pull-ups
Run 800 m
9 bench presses
9 strict L chest-to-bar pull-ups
Run 800 m

♀ 115 lb. ♂ 175 lb.

WOD 061919

Wednesday

3 rounds for time of:

15 thrusters
3 15-ft. rope climbs, legless ascent and descent

♀ 105 lb. ♂ 155 lb.

WOD 061819

Tuesday

"Helen"

3 Rounds:
400m Run
21 KBS (53/35)
12 Pull-Ups

WOD 061719

Monday

"Escape from Wonderland"

3 Rounds:
75 Double-Unders
50 Air Squats
25/18 Calorie Row

WOD 061619 - Father's Day

Sunday

The Ghost

6 rounds, 1 min per station, of: 

Row Calorie 

Burpee 

Double Under 

Rest 1 min

WOD 061519

Saturday

4 rounds for time of:

500-m row
L-sit, from the ground, for same time as row

WOD 061419 - Flag Day

Friday

"Rush Hour"

On the 4:00 x 5 Rounds:
12/9 Calorie Row
9 Barbell-Facing Burpees
6 Power Snatches (135/95)

WOD 061319

Thursday

Rest Day

WOD 061219

Wednesday

"Chest Hair"

For Time:
25 Thrusters (95/65)
400 Meter Run
25 CTB Pull-Ups
400 Meter Run
25 Thrusters (95/65)

WOD 061119

Tuesday

"The Good Life"

3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24″/20″)

WOD 061019

Monday

"High Heels"

AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Double-Unders

WOD 060919

Sunday

Run

1 mile for time

WOD 060819

Saturday

"Gut Check"

25:00 Time Cap:
67/47 Calorie Row

... Directly into:

3 Rounds:
17 Toes to Bar
17 Box Jump Overs (24"/20")
17 Power Snatches*

Round 1 Barbell - 95/65
Round 2 Barbell - 115/85
Round 3 Barbell - 135/95

WOD 060719

Friday

Strict Nicole

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max-rep strict pull-ups

WOD 060619

Thursday

Back squat 

15-12-9-6-3 reps

WOD 060519

Wednesday

"Slap Happy" Part #1

In a 5:00 Window...
100 Double-Under Buy-In
Time remaining, AMRAP:
12 Overhead Squats (95/65)
4 Burpee Box Jump Overs (24"/20")

Rest 5:00

"Slap Happy" Part #2

In a 5:00 Window...
100 Double-Under Buy-In
Time remaining, AMRAP:
8 Overhead Squats (115/85)
4 Burpee Box Jump Overs (24"/20")

Rest 5:00

"Slap Happy" Part #3

In a 5:00 Window...
100 Double-Under Buy-In
Time remaining, AMRAP:
4 Overhead Squats (135/95)
4 Burpee Box Jump Overs (24"/20")

WOD 060419

Tuesday

"Power Ranger"

15 Power Cleans, 600m Run
10 Power Cleans, 400m Run
5 Power Cleans, 200m Run

Rx - 155/105

WOD 060319

Monday

3 rounds for time of:

15-ft. rope climb, legless ascent and descent
21 strict push-ups, chest to ground, feet on 20-in. box

WOD 060219

Sunday

For time:

Row 2,000 meters
21 cleans
15 thrusters
Row 1,000 meters
15 cleans
12 thrusters
Row 500 meters