WOD: Fri 07.16.2021 “Air”
Snatch Complex
Snatch Deadlift + Hang Squat Snatch + Squat Snatch
5x2, building
"Air"
AMRAP 10
Up Ladder by 1 Rep
Hang Squat Snatch
Box Jump Over
WOD: Thu 07.15.2021 Bench Press
Bench Press
3x4 at 75%
2x6 at 70%
1x8 at 67%
EMOM 9
1 - 20 Alternating V-Ups
2 - 20 Plated Russian Twists
3 - 20 Hollow Rocks
WOD: Wed 07.14.2021 “Turf Toe”
"Turf Toe"
15 Clean + Jerks
800 Meter Run
30 Toes to Bar
800 Meter Run
30 Toes to Bar
800 Meter Run
15 Clean + Jerks
WOD: Tue 07.13.2021 “Ma Luv”
"Ma Luv"
EMOM 10
1 - 15/10 Calorie Bike
2 - 15 Russian Swings
Rest 2 Minutes
EMOM 10
1 - 15/10 Calorie Bike
2 - :45 Weighted Plank
WOD: Mon 07.12.2021 “Eshay”
"Eschay"
15-10-5 Muscle Ups
30-20-10 Dumbbell Lunges
300-200-100 Double Unders
WOD: Sun 07.11.2021 “The Becoming”
TODAY: Rise-N-Grind
8:30a at Wayland High School Track
"The Becoming"
AMRAP 30
With a Buddy
5 Push Ups
10 Russian Twists
15 Squats
150 Meter Shuttle Sprint
WOD: Sat 07.10.2021 “The Fragile”
TOMORROW (SUN): 8:30a Wayland Track!
"The Fragile"
800 Meter Run
30 Kettlebell Swings
400 Meter Run
20 Kettlebell Swings
200 Meter Run
10 Kettlebell Swings
Rest 5 Minutes
48/36 Calorie Bike
30 Box Jumps
24/18 Calorie Bike
20 Box Jumps
12/9 Calorie Bike
10 Box Jumps