Tuesday, 7/23
WOD:
For Time:
2K Row
Cash Out:
For Time, with a 10:00 Time Cap:
60 Kipping Handstand Pushups
*On the 0:00, and every 2:00 thereafter:
15/12 Calorie Assault Bike
L2: Box Pike Push Ups
L1: Scale as necessary
WOD:
For Time:
2K Row
Cash Out:
For Time, with a 10:00 Time Cap:
60 Kipping Handstand Pushups
*On the 0:00, and every 2:00 thereafter:
15/12 Calorie Assault Bike
L2: Box Pike Push Ups
L1: Scale as necessary
Strength:
Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
Barbell – 66% of 3-Rep Back Squat
WOD:
AMRAP 14:
15 Thrusters (95/65)
30 Double-Unders
15 CTB Pull-Ups
30 Double-Unders
L2: Thrusters (75/55) & 2:1 SU & Jumping CTB
L1: Scale as necessary
| WOD: AMRAP 20: 7 Power Cleans 7 Burpees 200 Meter Run Barbell Pounds – 135/95 L2: Barbell 115/75 L1: Scale as necessary |
| WOD: Teams of 2: Ascending Ladder for 25 Minutes 3-6-9-12-15… Row Calories Kettlebell Swings (1.5/1) Wallballs (20/14) L2: KBS 1/.5 & WB 14/10 L: Scale as necessary |
| WOD: 5 RFT 5 Deadlifts (275/185) 10 Push-Ups 15 Box Jumps (24/20) L2: Deadlift 225/155 & Box Jump 20/16 L1: Scale as necessary |
| WOD: For Time: 50/35 Calorie Assault Bike … Directly into: 100-80-60-40-20 – Double-Unders 50-40-30-20-10 – AbMat Sit-Ups … Directly into: 50/35 Calorie Assault Bike L2: 2:1 Single Unders L1: Scale as necessary |
| WOD: 4 Rounds: 200 Meter Run, 8 Bar Muscle-Ups 200 Meter Run, 12 Alt DB Power Snatches (50/35) L2: Jumping BMU & DB Snatch 35/25 L1: Scale as necessary |
| Strength: Alternating “On the Minute” x 12 (6 Rounds) Odd Minutes – 3 Front Squats Even Minutes – 6 Back Squats Barbell – 63% of 3-Rep Back Squat on *both* lifts. WOD: “Elizabeth” For Time 21-15-9: Squat Cleans (135/95) Ring Dips L2: 115/75 & Box Dips L1: Scale as necessary |
| WOD: 4 Rounds: 1:00 – Toes to Bar 1:00 – Power Snatches 1:00 – Thrusters 1:00 – Calorie Assault Bike 2:00 – Rest Barbell: 75/55 L2: KTC & Barbell 65/45 L1: Scale as necessary |
| WOD: 3 Rounds: 40/30 Calorie Row 20 Lateral Burpees Over DB 10 Alt DB Snatch 50/35 L2: DB 35/25 L1: Scale as necessary |
