Sunday, August 19, 2018 WOD “Recess” AMRAP 10: 3 Cal Bike, 3 Kettlebell Swings (53/35) 6 Cal Bike, 6 Kettlebell Swings (53/35) 9 Cal Bike, 9 Kettlebell Swings (53/35)… …Continue to add (3) Repetitions Per Round LITE 5 Rounds For Time: 30 Kettlebell Swings 10 Pull-Ups Every two minutes, including 0:00, perform 3 DB ManMakers
Saturday, August 18, 2018 WOD “Barbed Wire” 4 Rounds For Time: 400 Meter Run 20 Pull-ups 30 Push-ups 40 AbMat Sit-Ups 50 Air Squats LITE AMRAP20: 20/15 Cal Bike 30 Heidens 15 DB Power Cleans
Friday, August 17, 2018 WOD: Strength: Build to a Heavy Complex: Power Clean + Front Squat + Push Jerk MetCon: “Wise Men” AMRAP 3: Macho Man (135/95)* Rest 3 Minutes AMRAP 3: Macho Man (155/105) Rest 3 Minutes AMRAP 3: Macho Man (185/135)*Macho Man Complex: 3 Power Cleans, 3 Front Squats, 3 Push Jerks …
Thursday, August 16, 2018 WOD Team Workout “Family Feud” AMRAP 25: 50m Sled Push (95/45) 100m Sand Bag Run (40/20) 200m Run Class Divides Into Even Teams LITE “Annie’s Cousin” 50-40-30-20-10 Sit-ups Hand-Release Push-Ups Double Unders WEIGHTLIFTING Snatch Technique 3 Sets of 4: Overhead Squats 3 Sets of 3: Drop Snatch 3 Sets of 2:…
Wednesday, August 15, 2018 WOD “Fire Alarm” For Time: 3 Rounds Bergeron Beep Test* 50/35 Calorie Row 3 Rounds Bergeron Beep Test 50/35 Calorie Row 3 Rounds Bergeron Beep Test *1 Round of Bergeron Beep Test: 7 Thrusters (75/55) 7 Pull-ups 7 Burpees LITE 2 Rounds for Time: 600m Hill Run 30 Kettlebell Swings 30…
Tuesday, August 14, 2018 WOD “Pumped Up Game Changer” 21-15-9: Deadlifts (275/185) Box Jump (30/24) LITE For Time: 1500m Row 50 DB Goblet Squats 50 DB Push Press Rest 2 Min 750 m Row 25 DB Goblet Squats 25 DB Push Press WEIGHTLIFTING Back Squat: Build to 10 Rep Max
Monday, August 13, 2018 WOD “Foul Ball” 3 Rounds: 800 Meter Run 30 Wallballs (20/14) 30 Alternating Dumbbell Snatches (50/35) LITE 40-30-20-10: Ring Rows Hollow Rocks 50 Double Unders between each round.
Sunday, August 12, 2018 WOD “Catch Fire” 3 Rounds For Time: 1,000 Meter Row 200 Meter Farmers Carry (50’s/35’s) 100′ Walking Lunge LITE EMOM18: 1: 20 Lying Wall Hands to Feet 2: 15 Back Extensions 3: 12 DB Snatches
Saturday, August 11, 2018 WOD “Limitless” Teams of 3: AMRAP 7: 100/70 Calorie Bike Max Clean and Jerks (135/95) Rest 3 Minutes AMRAP 6: 80/60 Calorie Bike Max Power Snatches (115/80) Rest 3 Minutes AMRAP 5: 60/40 Calorie Bike Max Thrusters (95/65) LITE 4 Rounds for Time: 400m Run 30 Wall Ball Shots 2:00 Rest
Friday, August 10, 2018 Chill & Grill Tonight (Friday) @ 7:30pm BYOB/F WOD “Cement Mixer” On the 3:00 x 7 Rounds: 400 Meter Run 12 Toes to Bar *Score is slowest round LITE 5K ROW
