Wednesday 9-1-21
wod
Rx
5 rounds
400m run
1 legless rope climb
3 rope climbs
intermediate
5 rounds
400m run
3 rope climbs
beginner
5 rounds
20)m run
10 pull to stand
warmup
2 rounds
100m run, slow
10 situps
rest 1 min
then,
2 rounds
100m run …
Tuesday 8-31-21
wod
Rx
10 muscle ups
100 air squats
10 muscle ups
100/75 cal rows
intermediate
5 muscle ups
100 air squats
5 muscle ups
100/75 cal row
beginner
10 low ring muscle ups
60 air squats
10 low ring muscle ups
60/45 cal row
warmup
…
Monday 8-30-21
wod
Push-press
5 rounds
5-5-5-5-5
warmup
round 1
10 alt Spider-Man stretch
10 plank to down dog
round 2
:30 single unders
10 inch worms
10 hand release push ups
round 3
:30 double/single unders
7 wall walks partial
Round 4
:30 double/single unders
5 wall walks full
…
Sunday 8-29-21
wod
12 min AMRAP
6-9-12-15…..
cal row
wall ball shots 20/14
warmup
rowing drills
3 rounds
:20 arms only
:20 arms and torso
:20 full stroke
squat class
wall ball review
2 rounds
9 wall balls unbroken
wod prep
2 rounds
6 cal …
Saturday 8-28-21
wod
in teams of two
Rx
150 KB swings 53/35
1 mile run
150 KB swings 53/35
intermediate
100 KB swings 35/25
1 mile run
100 KB swings 35/25
beginner
50 KB swings 25/15
400m run
50 KB swings 25/15
warm up
Med ball game
KB …
Friday 8-27-21
wod
Rx
16 min AMRAP
6 front squats 205/145
6 deficit handstands
intermediate
16 min AMRAP
6 front squats 135/95
6 handstand pushups
beginner
6 DB front squats 35/25
6 pushups
warmup
5 min
-30 sec of shoulder taps
-30 sec of pushups
-30 sec slow air …
Thursday 8-26-21
wod
Rx
for time:
30 toes to bar
40 Alt. DB snatch 50/35
50 DB box step overs 50/35 ( single dB) 24/20
40 Alt DB snatch 50/35
30 toes to bar
intermediate
15 toes to bar
40 Alt. DB snatch 35/25
50 DB box step overs 35/25. …
Wednesday 8-25-21
wod
Rx
3 rounds
10 overhead squats 135/95
50 double unders
intermediate
3 rounds
10 overhead squats 95/65
30 double unders
beginner
3 rounds
10 overhead squats 45/35
50 single unders
warmup
6 min AMRAP
20 jumping jacks
10 PVC pass throughs
20 double/single unders
10 …
Tuesday 8-24-21
workout
hang power clean and jerk
3-3-3-3-3-3-3
warmup
round 1
10 alternating Spider-Man stretch
10 medball deadlift 20/14
10 medball front squat 20/14
round 2
20 mountain climbers
10 medball shrug and pull unders 20/14
10 medball push press 20/15
round 3
20 double knee tuck in plank
…
Monday 8-23-21
wod
3 rounds for time
500/400m row
400m run
30 GHD situps
Warmup
10 min to complete,
round 1
20 slow pulls on rower
10 straight leg situps
100m slow jog
round 2
20 moderate pulls on rower
10 heels together situps
100m moderate jog
round 3
20 …