Wednesday 8/1

Wod

10 RFT 

300m row

Rest 1.15

Don’t skip the days that are needed the most.  If we have more than a 10 person class then we will designate some people to run instead.  This is meant to be done with a partner.  You will alternate back and forth until you both have completed 10 rounds.

Tuesday 7/31

Wod - Rx

Amrap 15

40 double unders

20 kettlebell swings 70/53

10 burpee

Wod - Scaled 

Amrap 15

80 single under

20 kettlebell swing

10 burpee 

Monday 7/30

Wod - Rx

10 rounds

1 min on / 2 min off

25 air squats

Max clean and jerk 155/105

Wod - Scaled

10 rounds

1 min on / 2 min off

20 air squats

Max clean and jerk 135/95

Friday 7/27

Wod - Rx

3 RFT 

90 double unders

30 wall ball 20/14

15 pull ups

Wod - Scaled

3 RFT 

45 double unders

30 wall ball 20/14

15 pull ups or 15 ring rows

Thursday 7/26

Wod - All Levels

Amrap 15

10 Dumbell Power Snatch (Right Arm)

Right Arm DB Overhead Walking Lunge 30 ft 

10 Dumbell Power Snatch (Left Arm)

Left Arm DB Overhead Walking Lunge 30 ft

Pick the heaviest dumbbell you can move efficiently today.  If you end up with way less reps than most of the people then you probably picked a weight that was too heavy.

Challenge yourself to learn what you’re capable of, set your ego aside a little bit and get more work done.  Heavier is not better... faster, more intense, and more work completed is better.

Wednesday 7/25

“Weightlifting Wednesday”

4 rounds

Start a new round every 5 min

1 round =

5 deadlift + 5 hang squat clean + 5 push jerk + 5 front squat 

The bar does not stop and is not dropped for the entire 20 rep set.  You can pause if needed, otherwise keep moving.

Tuesday 7/24

Wod - Rx

Double Tabata

5 rounds

40 sec on 20 sec off

Score is least reps in any round

Abmat sit up

Hspu

Box jump 24/20

Wod - Scaled

Double Tabata

5 rounds

40 sec on 20 sec off

Score is least reps in any round

Abmat sit up

Push up

Box jump 24/20