Thursday 7/2/20
WOD:
4 Rounds, each for time
12 DB Thrusters(40#/30#)
21 Box jump overs(24″/20″)
400m Run
*Rest 3:00 between rounds*
Wednesday 7/1/20
WOD:
18 Minute AMRAP
30 Chest to bar pull-ups
60 Burpees
90/60 Calorie bike
*With the remaining time, max rep burpee chest to bar pullups*
Tuesday 6/30/20
WOD:
Every 2:00 for 16:00 (8 sets)
Box squat
3-3-3-3-3-3-3-3
Accessory work:
Max time wall sit hold
Jump!
Monday 6/29/20
WOD:
FOR TIME
5 Rounds of:
15/12 Calorie row
30 Situps
-Directly into:
5 Rounds of:
15 Double KB swings (35#/26#)
45 Double unders
Looks like a successful workout, I’d say!
Saturday 6/27/20
WOD:
With a running clock
0:00-8:00
FOR TIME
21-15-9
Thrusters (75#/55#)
Pullups
8:00-12:00
FOR TIME
45/32 Calorie bike
12:00-20:00
FOR TIME
9-15-21
Sumo deadlift high pull (75#/55#)
Bar facing burpees
KCF Teens, Karson and Carter, in action going in for a tackle.