WOD

FRIDAY

July 24, 2020

FRIDAY
Metcon
Metcon (5 Rounds for time)
5 Rnds. Rest 2 min.

5 Power Snatch (115/75)
10 TTB
5 OHS (115/75)
100 m Farmers Carry

THURSDAY

July 23, 2020

THURSDAY
Metcon
Metcon (No Measure)
RECOVERY FLOW

30 min. Running Clock

a) 10 min.

Easy Jog

b) 10 min.

10/10 SL DB RDL
10-15 HR Push Ups
10/10 SA DB Bent Over Row

c) 10 min.

20 RKBS
15 Sit Ups
10/10 Alt. V-Ups
5 SHSPU

WEDNESDAY

July 22, 2020

WEDNESDAY
Metcon
Metcon (Weight)
Every :90 x 5

8/8 Kneeling SA DB Tempo Press

Metcon
Metcon (Time)
FOR TIME:

50-40-30-20-10
Double Unders
25-20-15-10-5
STO (95/65)
10-10-10-10-10
Cal Row

TUESDAY

July 21, 2020

TUESDAY
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20

5 Pull Ups
10 DB Step Ups
15 Wall Balls

FRIDAY

July 17, 2020

FRIDAY
Metcon
Metcon (Time)
20 RFT:

1 Power Snatch
2 HSPU
3 Box Jumps

** Every 4 Rnds. Increase Power Snatch Weight

THURSDAY

July 16, 2020

THURSDAY
Metcon
Metcon (No Measure)
RECOVERY FLOW

a) 10 min.

:30 Wall Facing HS Hold
10/10 SA DB Floor Press
10/10 SA DB Bent Over Row

b) 10 min.

20 Weighted Glute Bridges
200m Run
20 Supermans

c) 10 min.

15/15 SA RKBS
15/15 SA Seated Shoulder Press
20/15 Cal Row

TUESDAY

July 14, 2020

TUESDAY
Metcon
Metcon (No Measure)
Every 4 min. x 8 Rnds.

50 Double Unders
25 Burpees
10 Pull Ups

MONDAY

July 13, 2020

MONDAY
Metcon
Metcon (Weight)
EMOM 8

5 Goblet Squats + 2/2 Reverse Lunges

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10

10 Alt. SA Hang Dumbbell Clean and Jerk
10 Toes to Bar
200m Run

FRIDAY

July 10, 2020

FRIDAY
Metcon
Metcon (Time)
For Time:

Buy In: 50 OH Lunges

8 Rnds.

8 KBS
8 HR Push Ups
8 Goblet Squats

Buy Out: 50 OH Lunges

THURSDAY

July 9, 2020

THURSDAY
Metcon
Metcon (No Measure)
RECOVERY FLOW

10 min.

12/12 SA DB Floor Press
20 DB Step Ups
12 V-Ups

10 min.

20 Weighted Sit Ups
10/10 Bulgarian Split Squats
20 Deadbugs

10 min.

15 Face Pulls
15 Tri- extensions
15 Bicep Curls
15/15 Lateral Raises

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