Tuesday, 7/31
WOD:
2 Rounds For Time:
10 Bar Muscle-ups
20 Bar-Facing Burpees
30 Deadlifts (225/155)
40 Wallballs (30/20)
L2- Jumping BMU & 185/135 DL & 20/14 WB
L1- Scale weight and movement as necessary
WOD:
2 Rounds For Time:
10 Bar Muscle-ups
20 Bar-Facing Burpees
30 Deadlifts (225/155)
40 Wallballs (30/20)
L2- Jumping BMU & 185/135 DL & 20/14 WB
L1- Scale weight and movement as necessary
WOD:
3 Rounds For Time:
800 Meter Run
30 Calorie Row
30 Alternating Dumbbell Snatches (50/35)
L2- DB Snatch 40/25
L1- 2 rounds & scale weight as necessary
WOD:
Teams of 3:
AMRAP 7:
100/70 Calorie Assault Bike
Max Clean and Jerks (135/95)
Rest 3 Minutes
AMRAP 6:
75/50 Calorie Assault Bike
Max Power Snatches (115/80)
Rest 3 Minutes
AMRAP 5:
50/30 Calorie Assault Bike
Max Thrusters (95/65)
L2: 115/80;95/65;75/50
L1: Scale as necessary
WOD:
7 Rounds, On the 3:00:
400 Meter Run
12 Toes to Bar
L2- Knees to chest
L1- Scale distance and movement as necessary
WOD:
On the 3:00 x 7 Rounds (21 Minutes):
21 AbMat Sit-Ups
14 Medicine Ball Squat Jumps (30/20)
7-6-5-4-3-2-1 Deadlifts
L2- 20/14
L1- Scale reps and weights as necessary
Strength: Squat Snatch
On the Minute x 12 (3 Rounds):
Minute 1 – 3 Reps @ 70%
Minute 2 – 2 Reps @ 73%
Minute 3 – 1 Rep @ 76%
Minute 4 – Rest
WOD:
5 Rounds For Time:
15/10 Calorie Row
10 Burpees
L2- 4 Rounds
L1- Scale as necessary
Skill: Power Clean and Jerk
On the Minute x 8:
Hang Power Clean + Power Clean + Split Jerk
(Building)
WOD:
5 Rounds For Time:
5 Power Clean and Jerks (155/105)
10 Chest to Bar Pull-Ups
L2- 135/95 & Jumping CTB
L1- Scale weight as necessary & Ring Rows
WOD:
EMOM 9
Back Squat
On the Minute x 9 (3 Rounds):
Minute 1 – 5 Reps @ 75%
Minute 2 – 3 Reps @ 80%
Minute 3 – 1 Rep @ 85%
Cash-Out:
Alternating Tabata x 8 Minutes:
Back Squat (Empty Barbell)
Double Unders
WOD:
For Time:
21 Overhead Squats (95/65)
200 Meter Run
21 Thrusters (95/65)
200 Meter Run
15 Overhead Squats (95/65)
200 Meter Run
15 Thrusters (95/65)
200 Meter Run
9 Overhead Squats (95/65)
200 Meter Run
9 Thrusters (95/65)
200 Meter Run
L2- Barbell 75/55
L1- Scale as necessary
WOD:
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)
L2- Clean (115/80)(95/65)(75/55) & BBJO 20/16
L1- Scale as necessary