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Thursday 8/1

WOD

AMRAP 20

5 Deadlifts

5 Hang Power Clean

5 Front Squats

5 Push Press

5 Back Squats

Bar 115/75

L2: 95/65

L1 scale as needed

Wednesday 7/31

WOD: 

3 Rounds:

800 Meter Run

80 Double-Unders

21 Barbell Push Presses

Barbell Pounds – 115/75

L2: BB 95/65, 2:1 SU

L1: scale as needed

Tuesday 7/30

Skill/Strength: 

5 Sets of the Complex: 

1 hang clean pull

1 hang power clean

1 clean pull 

1 power clean

WOD: 

For Time, with a 9:00 Time Cap:

50 Power Cleans

*On the Minute – 5 Toes to Bar

Barbell – 155/105 lb

L2: 135/95, knees to elbows

L1 scale as needed

Monday 7/29

WOD: 
Part #1
AMRAP 3:00
21/15 Calorie Row
21 Lateral Burpees over Rower
Max Overhead Squats
Barbell – 75/55 lb
REST 3:00
Part #2
AMRAP 3:00
18/13 Calorie Row
18 Lateral Burpees over Rower
Max Overhead Squats
Barbell – 95/65 lb
REST 3:00
Part #3
AMRAP 3:00
15/11 Calorie Row
15 Lateral Burpees over Rower
Max Overhead Squats
Barbell – 115/85 lb
REST 3:00
Part #4
AMRAP 3:00
12/9 Calorie Row
12 Lateral Burpees over Rower
Max Overhead Squats
Barbell – 135/95 lb
 
L2: (65/45)(75/55)(95/75)(115/85)
L1: Scale as needed



Saturday, 7/27

WOD:

Teams or 3 For Time:

800m Team WB Run

60 Deadlifts, 60 Front Squats, 60 Push Jerks (115/75)

800m Team WB Run

50 Deadlifts, 50 Front Squats, 50 Push Jerks (135/85)

800m Team WB Run

40 Deadlifts, 40 Front Squats, 40 Push Jerks (155/105)

800m Team WB Run

30 Deadlifts, 30 Front Squats, 30 Push Jerks (175/125)

**WB 30/20

***30:00 Time Cap

L2: Barbell (95/65) (115/75) (135/85) (155/105)

L1: Scale as necessary

Friday, 7/26

WOD:

2 Rounds:

8 Power Snatches (175/125)

8 Bar Facing Burpees

Directly into…

2 Rounds:

8 Power Snatches (155/105)

8 Bar Facing Burpees

Directly into…

2 Rounds:

8 Power Snatches (135/95)

8 Bar Facing Burpees

L2: P Snatch (155/105) (135/95) (115/75)

L1: Scale as necessary

Thursday, 7/25

WOD:

4 RFT

10 Front Squat

15 Ab-Mat Sit-Ups

10 Over Head Squat

15 Ab-Mat Sit-Ups

Barbell 135/95

L2: Barbell 115/75

L1: Scale as necessary

Wednesday, 7/24

WOD:

For Time:

200m Run

27 Wallballs

27 Box Jumps

200m Run

21 Wallballs

21 Box Jumps

200m Run

15 Wallballs

15 Box Jumps

200m Run

9 Wallballs

9 Box Jumps

Wallball – 20/14

Box Jump – 24″/20″

L2: WB 14/10 & BJ 20/16

L1: Scale as necessary

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

Monday 7/22

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