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SATURDAY (August 8, 2020) TEAM WOD (AMRAP 25) 7 Power Snatch 14 Reverse lunges 9/7 Calorie Bike (15/12 Calorie row) 14 Reverse lunges 7 Power Snatch *you go, i go format per round RESULTS!  FRIDAY (August 7, 2020) WOD (AMRAP 22) 250 Meter row (OR 12/9 Calorie Bike) 21 Wallballs (20/14) 15 Kettlebell Swings (53/35) 9 Chest to Bar RESULTS!  THURSDAY (August 6, 2020) WOD (AMRAP 10) 500 Meter row* 25 push-ups WOD (CAP 10) Overhead Squats* *Spend time working on the skill during this 10 minutes. Finisher WOD (Alt. EMOM 10) Bicep curls Triceps RESULTS!  WEDNESDAY (AUGUST 5, 2020) WOD (For time) 30-20-10 Power cleans Front squats Push Jerks (95/65) Accessory work* RESULTS!  TUESDAY (August 4, 2020) WOD (For time) 800 Meter Run 50/35 Calories 40 Toes to bar 80 Double-Unders 40 Box step-ups 50/35 Calories 800 Meter Run RESULTS  MONDAY (August 3, 2020)
Strength/Skill (E3MOMx3) 2 Full Clean + 2 Front Squat + 2 Jerk* *Lift "a little" more then last week, or hit the same number BETTER. WOD (For slowest time) E4MOM x 5 Rounds 20 Alt. Reverse lunges (53/35) 21/15 Calories Row* 12 Push-ups 9 Deadlifts (225/155) *15/12 Calorie Assault bike Partner WOD (AMRAP 30) 1 Mile Run (together) Then immediately into.... AMRAP Rounds of.... 7 Thrusters (75/55) 7 Pull-ups 7 Burpees *"You go, I go" style - round for round RESULTS  FRIDAY (July 31, 2020) Skill/Strength Hang Power Snatch WOD (For Time) 30-20-10 Hang Power Snatch Handstand Push-ups Core finisher (AMRAP 10) RESULTS   THURSDAY (JULY 30, 2020) EMOM 10 15 Burpees REST 5 Alt. EMOM 12 1. 12/9 Calories (HARD) 2. Wall-sit (30 second) REST 3 Alt. EMOM 15 1. Handstand hold (30 second) 2. Plank hold (30 second) 3. Hollow Hold (30 second) RESULTS   TUESDAY (JULY 29, 2020) "The Chief" 5 Rounds of... AMRAP 3 3 Power cleans (135/95) 6 Push-ups 9 Squats REST 1 *Score today is TOTAL rounds completed. Begin the next round from where you left off in the previous. RESULTS   |
