(240) 317-5303

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

Saturday, 7/20

WOD:
AMRAP 20:
7 Power Cleans
7 Burpees
200 Meter Run
 
Barbell Pounds – 135/95
 
L2: Barbell 115/75
L1: Scale as necessary

Friday, 7/19

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

Thursday, 7/18

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

Wednesday, 7/17

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

Tuesday, 7/16


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

Monday, 7/15

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

Saturday, 7/13

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

Friday, 7/12

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