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Monday, Aug. 10, 2020

AMRAP 15 minutes

  • 3 Back Squat
  • 3 Burpee Pull-Ups
  • 400m Run
  • 6 Back Squat
  • 6 Burpee Pull-Ups
  • 400m Run
  • Continue adding 3 reps.

OR

AMRAP 20 minutes

  • 2 Back Squat
  • 2 Burpee Pull-Ups
  • 400m Run
  • 4 Back Squat
  • 4 Burpee Pull-Ups
  • 400m Run
  • Continue adding 2 reps.

 

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Saturday WOD

Partner wod. . . one person will work on the task below while second person will run to driveway frog hop to cone and bear crawl back to driveway

1500m row

200 air squats

6 trips to Lauren’s mail box and back tire pull

100 power cleans 95/65 lb

1000m row

100 bar facing burpees

6 trips to Lauren’s mail box and back tire pull

150 air squats

1500m row

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Thursday, July 30, 2020

For Time:

  • 42 Calorie Row
  • 21 Squat of Choice
  • 7 Wall Walks
  • 30 Calorie Row
  • 15 Squat of Choice
  • 5 Wall Walks
  • 18 Calorie Row
  • 9 Squat of Choice
  • 3 Wall Walk

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Saturday WOD

Partner up

AMRAP 25min

15 Broad jump to reverse bear crawl

12 one leg step up to 24″ with dumb bell (6 each side)

15 bench press with dumb bells

12 Burpee with a jump to the plate

Partner will tire drag to Lauren’s mailbox

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Thursday, July 16, 2020

7 Rounds:

  • 3 Shoulder-to-Overhead
  • 6 Barbell Squat (Athlete Choice)
  • 9 Knees-to-Elbows
  • Use the same barbell weight for the Jerk and Squat.

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Saturday WOD

Work one at a time to complete:

21 Burpees

1 round of 12 goblet squats, 9 KB swings, 6 SDLHP with a KB

18 burpees

2 rounds of above

15 burpees

3 rounds of above

12 burpees

4 rounds of above

21 air squats

1 round 12 DL, 9 HPC, 6 PJ with DB

18 squats

2 rounds of above

15 squats

3 rounds of above

12 squats

4 rounds of above

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AMRAP 16 minutes:

  • 24 Double-Unders
  • 8 Pull-Ups
  • 4 Press of Athlete Choice (Bench, Push, Shoulder, etc.)

 

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