W.O.D.

Weighted Lunges/Farmer Carry

Strength Back Squat 3×5 (3 sec. pause at bottom) Warm-up Dynamic Row 1,000m 50 Double Unders 25 Sit-ups Workout of the Day 4 Rounds 50m Weighted Lunges w/ KB’s or DB’s (M: >50lb/W: >30lbs) 200m Farmer Carry w/ KB’s or DB’s

Happy 4th of July!

4th of July Partner Hero WOD “Loredo” With a partner complete: Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunge steps Run 400 meters (together)

OHS/Box Jumps/Double Unders

Warm-up Dynamic -PVC band Stretch – Walking Quad Stretch 3 Rounds 200m row 30sec bottom of squat hold 10 pushups 10 good mornings w/ pvc Workout of the Day 5 Rounds 3 overhead squats (adv. 95/65) 15 box jumps (adv. box jump overs 24″/20) 3 overhead squats (95/65) 50 double unders

“Grace”

Strength 5 min. practice clean and jerks Warm-up Dynamic -Iron Crosses (x5 ea. side – hold :20) -Lateral High Knees 100ft. 50 Double Unders 25 Wall Ball 1:00 Hang from pull-up bar Workout of the Day “Grace” For Time. 30 Clean & Jerks (135/95)

Row/Sit-ups/Stone to Shoulder

Strength Hang power clean 3-3-3-3-3-3-3 Warm-up Dynamic -Inch Worms x10 -Figure Four Walk 100ft. 3 rounds 5 burpees 10 air squats 20 jumping jacks Workout of the Day Buy in – 500m Row (adv. 1,000m) 5 Rounds 30 Sit-ups 15 Stone to Shoulder Cash out – 500m Row (adv. 1,000m)

Burpees/KBS/Lateral Jumps/Push Press

Warm-up 3 min. – max rep double unders then… 30 Squats 20 Sit-ups 10 Push-ups Dynamic stretching Workout of the Day 20 min clock 5 Burpees EMOM for 5 minutes (adv. 10 burpees) Then… AMRAP 15 min 12 kbs (53/35) 9 lateral jumps 6 Push Press (from ground-135/95)

Happy Birthday Tami!

Warm-up Coach Choice Workout of the Day Tami B.’s BDAY WOD Buy in – 46 Sit-ups 5 Rounds 200m Run (Run 400m) 4 Decline Push-ups (HSPU) 6 Deadlifts (bodyweight) 4 Dips (Ring Dips) 6 Deadlifts (bodyweight) Cash out – 46 Sit-ups

Hang Squat Cleans/Double Unders

Strength Push press 3-3-3 work up to a 3 rep max Warm-up Row 500m 5 Rounds of Cindy 5 Pull-ups 10 Push-ups 15 Squats Workout of the Day 21-15-9 reps of: Hang Squat Cleans (115/75) Double Unders

Sign Up to Get Your Free Trial

  • MM slash DD slash YYYY
  • :

Sign up