WOD: Thu 07.16.2020 “Set Sail”
"Set Sail"
3 Rounds
20 cal Row/ 18/14 Calorie Bike
20 Left-Arm DB Push Press
20 Cal Row/ 18/14 Cal Bike
20 Right-Arm DB Push Press
(OUTSIDE)
WOD: Wed 07.15.2020 “Picky Picky”
"Picky Picky"
400 Meter Run
30 Hand-Release Push Ups
60 Lunges
30 Sit Ups
800 Meter Run
30 Sit Ups
60 Lunges
30 Hand-Release Push Ups
400 Meter Run
(OUTSIDE)
WOD: Tue 07.14.2020 “My Life So Happy”
Pre WOD
Shoulder Warm Up: On Rig Tabata
:20 Hang/:10 rest
:20 Active Hang/:10 rest
:10/:10 1-Arm Hang/:10 rest
:20 Ring Rows
"My Life So Happy"
5 Rounds
5 Strict Pull Ups
20/15 Cal Bike (350/250m Row)
(INSIDE)
WOD: Mon 07.13.2020 “Casey Jones”
"Casey Jones"
EMOM 20
1 – 10 Deadlifts
2 – 10 Hang Power Cleans
3 – 10 Front Squats
4 – 10 Jerks
(INDOORS)
WOD: Sun 07.12.2020 “Wasting Time”
"Wasting Time"
With a running clock:
0:00-3:00
400 Meter Run
Max Push Ups in Remaining Time
— REST 1 MIN —
4:00-8:00
400 Meter Run
Max Squats in Remaining Time
— REST 1 MIN —
9:00-14:00
400 Meter Run
Max Sit Ups in Remaining Time
— REST 1 MIN —
15:00-21:00
400 Meter Run
Max Burpees in Remaining Time
— REST 1 MIN —
22:00-30:00
800 Meter Run
Accumulate a Plank Hold
(OUTDOORS)
WOD: Sat 07.11.2020 “Rogue Event 5…ish”
"Rogue Event 5…Ish"
40 Calorie Row/Bike
30 Squat Cleans (115/75)
20 Dumbbell Step Ups (50/35)(24/20)
10 Strict Handstand Push Ups
20 Dumbbell Step Ups
30 Squat Cleans
40 Calorie Row/Bike
(INDOORS)
WOD: Fri 07.10.2020 “Underneath The Halo”
LAST DAY FOR EQUIPMENT RETURN
"Underneath The Halo"
50-40-30-20-10
V-Ups
Floor Dips
Russian Twists (50/35)
Bent Over Row (50/35)
(OUTDOORS)