(240) 317-5303

Thursday, 7/11

WOD:
AMRAP 20
8 Wall Balls (20/14)
10 Box Jumps (24/20)
8 Push Press (95/65)
1 Rope Climb
100m Run
8 Wall Balls (20/14)
10 Box Jumps (24/20)
8 Push Press (95/65)
1 Rope Climb
200m Run
Etc….
*Each Round the Run Distance Increases by 100m
 
L2: WB 14/10 & BJ 20/16 & PP 75/55
L1: Scale as necessary

Wednesday, 7/10

WOD:
On the 4:00 x 5 Rounds:
9 Box Jump Overs (30″/24″)
15 Dumbbell Front Squats
15/12 Calorie Assault Bike
Dumbbell Pounds – 50’s/35’s
 
 
L2: BJO 24/20 & DB Front Squat 35/25
L1: Scale as necessary 000

Tuesday, 7/9

RoK Jul/Aug

Skill: Tempo Deadlift
5 X 4 Building
4 Sec Down, Regular stand
 
WOD:
For Time:
21 Deadlifts, 400m Run
15 Deadlifts, 400m Run
9 Deadlifts, 400m Run
Barbell Pounds – 225/155
 
L2: Barbell 185/135
L1: Scale as necessary

Monday, 7/8

WOD:
For Time:
2K Row
Directly into 10 Rounds:
3 Power Cleans
6 Pushups
9 Air Squats
Barbell – 155/105
 
L2: Barbell 135/95
L1: Scale as necessary

Saturday, 7/6

WOD:
3 Rounds:
800m Run
21 Toes to Bar
30 Dumbbell Power Snatches (50/35)
 
L2: Knees to chest & DB P Snatch 35/25
L1: Scale as necessary

Friday, 7/5

Strength:
Clean Grip Deadlift
(Build to a heavy 3)

WOD:
3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24″/20″)
 
L2: Box Jump 20/16
L1: Scale as necessary

Thursday, 7/4

WOD:
“7/4/1776”
7 Rounds of:
4 Power Cleans (185/135)
17 Push-ups
then immediately after the 7 rounds do,
76 Wall Balls (20/14)
 
L2: P Clean 155/115 & WB 14/10
L1: Scale as necessary

Wednesday, 7/3

WOD:
“Nancy”
5 Rounds:
400m Run
15 Overhead Squats (95/65)
 
L2: OHS 75/55
L1: Scale as necessary
 
Cash-Out:
Max Ab-Mat Sit-Ups in 2:00

Tuesday, 7/2

WOD:
AMRAP 4:00
27 Hang Power Cleans (95/65)
27 Lateral Burpees Over Rower
27/21 Calorie Row
Rest 4:00
AMRAP 4:00
21 Hang Power Cleans (115/75)
21 Lateral Burpees Over Rower
21/15 Calorie Row
Rest 4:00
AMRAP 4:00
15 Hang Power Cleans (135/95)
15 Lateral Burpees Over Rower
15/12 Calorie Row
 
L2: HPC (75/55) (95/65) (115/75)
L1: Scale as necessary

Monday, 7/1

Strength:
5 Sets:
1 Tempo Pausing Front Squat
1 Front Squat
(5 secs down, 3 sec pause)

WOD:
For Time:
1,000 Meter Run
50 Thrusters (65/45)
30 CTB Pull-Ups
 
L2: Thruster 45/35 & Jumping CTB
L1: Scale as necessary