Tuesday 8/4/20
WOD:
Every 2:00 for 20:00(10 sets)
pause front squat
(3 second pause)
3-3-2-2-1-1-1-1-1-1
Monday 8/3/20
WOD:
FOR TIME
alternating DB snatch(50#/35#)
toes to bar
-directly into:
hand release pushups
calorie row
Saturday 8/1/20
WOD:
“Annie’s on the Run”
20 minute AMRAP
double unders
situps
*with the remaining time on the clock, max distance run*
Friday 7/31/20
WOD:
9 minute AMRAP
3 push press(95#/65#)
3 pullups
3/2 calorie echo bike
6 push press
6 pullups
6/4 calorie echo bike
9 push press
9 pullups
9/6 calorie echo bike
etc…….
accessory work:
3 rounds of:
100m single DB overhead carry (50m per arm)
50 banded pull aparts
10 DB hammer curls (per arm)
*rest as needed between rounds*
*POWER HOUR*
“Ship”
9 rounds for time
7 squat cleans (185#/135#)
8 burpee box jumps (36″/30″)
Thursday 7/30/20
WOD:
Every 2:00 for 10:00 (5 sets)
Back squat
5-5-5-5-5
THEN:
FOR TIME
800m Farmers carry (53#/35#)
*Every time you break, perform 10 russian kettlebell swings + 10 goblet squats*
