WOD 080718

Tuesday

“Lead Foot”


AMRAP 4:

27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups


rest 4 minutes 


AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar


rest 4 minutes 


AMRAP 4:

15/9 Calorie Row

15 Burpees

15 Pull-ups

WOD 080618

Monday

Back Squat

3 Sets of 5

“Thin Air”

4 Rounds For Time:
40 Air Squats
30 AbMat Sit-Ups
15/10 Calorie Row

WOD 080518

Sunday

“Hot Water”

AMRAP 12:
250 Meter Row 
15 Push-ups

WOD 080518

Saturday

“31 Heroes”

AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)

WOD 080318

Friday

Deadlift

Heavy Set of 10

“Captain Insano”

3 Rounds:
20 Deadlifts (155/105)
15/10 Calorie Row
20 Hang Dumbbell Reverse Lunges (50’s/35’s)
15/10 Calorie Row

WOD 080218

Thursday

“Strict Nicole”

AMRAP 20:
400 Meter Run
Max Strict Pull-ups

WOD 080118

Wednesday

“Hot Sauce”

AMRAP 3: 

21/15 Calorie Row 

21 Lateral Erg Burpees 

Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3: 

18/13 Calorie Row 

18 Lateral Erg Burpees 

Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3: 

15/11 Calorie Row 

15 Lateral Erg Burpees 

Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3: 

12/9 Calorie Row 

12 Lateral Erg Burpees 

Max Overhead Squats (135/95)