WOD 073019

Tuesday

"Kelly Rowland"

For Time:
50/35 Calorie Row

3 Rounds of “Kelly”
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)

50/35 Calorie Row

WOD 072919

Monday

"Beef Jerky"

AMRAP 12:
21 Kettlebell Swings (53/35)
14 Kettlebell Reverse Lunges (53/35)
7 Push Jerks (165/115)

WOD 072819

Sunday

Nancy

5 rounds for time of: 

Run, 400 m 

15 Overhead Squats, 95/65 lbs

WOD 072719

Saturday

"Heartburn"

1 Mile Run 

...directly into...

10 Rounds of:
7 Thrusters
7 Pull-Ups
7 Burpees

Barbell Pounds - 75/55

WOD 072619

Friday

"Hop Scotch"

5 Rounds:
10 Power Snatches
10 Box Jump Overs (24"/20")

Barbell Pounds - 95/65

WOD 072519

Thursday

3 times through with a continuously running clock, do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able.

Begin with strict chest-to-bar pull-ups. Once you fail, start over with strict chin-over-bar pull-ups. Once you fail, start over with kipping chest-to-bar pull-ups.

WOD 072419

Wednesday

"Trail Blazer"

3 Rounds:
800 Meter Run
80 Double-Unders
21 Barbell Push Presses

Barbell Pounds - 115/85

WOD 072319

Tuesday

"Nowhere Fast"

For Time, with a 9:00 Time Cap:
50 Power Cleans
*On the Minute - 5 Toes to Bar

Barbell - 155/105 lb

WOD 072219

Monday

Kelly

5 rounds for time of:

Run 400 meters
30 box jumps
30 wall-ball shots

♀ 20-inch box, 14-lb. ball
♂ 24-inch box, 20-lb. ball

WOD 072119

Sunday

Clean and jerk 

1-1-1-1-1 reps

WOD 072019

Saturday

Row 

2000 meters for time

WOD 071919

Friday

"Scarface"

2 Rounds:
8 Power Snatches (175/125)
8 Bar Facing Burpees

Directly into...

2 Rounds:
8 Power Snatches (155/105)
8 Bar Facing Burpees

Directly into...

2 Rounds:
8 Power Snatches (135/95)
8 Bar Facing Burpees

WOD 071819

Thursday

5 rounds for time of:

21 back squats
1 legless rope climb, 15 ft.

♀ 95 lb. ♂ 135 lb.

WOD 071719

Wednesday

"Meter Maid"

For Time:
200m Run, 27 Wallballs, 27 Box Jumps
200m Run, 21 Wallballs, 21 Box Jumps
200m Run, 15 Wallballs, 15 Box Jumps
200m Run, 9 Wallballs, 9 Box Jumps

Wallball - 20/14#
Box Jump - 24"/20"

WOD 071619

Tuesday

3 rounds for time of:

1,000-meter row
5 rounds of Strict Cindy

1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.

WOD 071519

Monday

"Tailspin"

AMRAP 14:
15 Thrusters
30 Double-Unders
15 CTB Pull-Ups
30 Double-Unders

Barbell Pounds - 95/65

WOD 071419

Sunday

3 rounds for time of:

Run 400 meters
15 thrusters
21 inverted burpees

♀ 95 lb. ♂ 135 lb.

WOD 071319

Saturday

"Mind Eraser"

AMRAP 20:
7 Power Cleans
7 Burpees
200 Meter Run

Barbell Pounds - 135/95

WOD 071219

Friday

3 rounds for time of:

Run 400 meters
15 deadlifts
21 pull-ups

♀ 165 lb. ♂ 250 lb.

WOD 071119

Thursday

Rest Day

WOD 071019

Wednesday

"Double Header"

For Time:
50/35 Calorie Row

... Directly into:

100-80-60-40-20 - Double-Unders
50-40-30-20-10 - AbMat Sit-Ups

... Directly into:

50/35 Calorie Row

WOD 070919

Tuesday

"Run DMC"

4 Rounds:
200 Meter Run, 8 Bar Muscle-Ups
200 Meter Run, 12 DB Power Snatches

Dumbbell Pounds - 70/50

WOD 070819

Monday

"Elizabeth"

For Time
21-15-9:
Squat Cleans
Ring Dips

Pounds - 135/95

WOD 070719

Sunday

Run

800 meters for time

WOD 070619

Saturday

"Nail Biter"

4 Rounds:
1:00 - Toes to Bar
1:00 - Power Snatches
1:00 - Thrusters
1:00 - Calorie Row
2:00 - Rest

Barbell Pounds - 75/55

WOD 070519

Friday

Joshie

3 rounds for time of:

21 dumbbell squat snatches, right arm
21 L pull-ups
21 dumbbell squat snatches, left arm
21 L pull-ups

♀ 25-lb. dumbbell ♂ 40-lb. dumbbell

WOD 070419 - Independence Day

Thursday - July 4th

J.T.

21-15-9 reps for time of:

Handstand push-ups
Ring dips
Push-ups

WOD 070319

Wednesday

"Leg Work"

On the 4:00 x 5 Rounds:
9 Box Jump Overs (30"/24")
15 Dumbbell Front Squats
15/12 Calorie Row

Dumbbell - 50's/35's

WOD 070219

Tuesday

"Sugar Daddy"

For Time:
21 Deadlifts

400m Run

15 Deadlifts 

400m Run
9 Deadlifts 

400m Run

Barbell - 225/155