Author Archives: Alycia

WOD: Thursday, July 19th

Strength:
Front Squat 3, 2, 1, 3, 2, 1

Metcon:
3 rounds
5 Front Squats
30 Double Unders
5 Front Squats

- Rest 1 minute

1 minute Max Burpees

- Rest 1 minute, then begin the next round.

Score = time, burpee reps to comments

WOD: Wednesday, July 18th

Strength:
Push Press 3

Metcon:
AMRAP in 12
10 Push Presses
10 Box Jumps
10 KB Swings

WOD: Tuesday, July 17th

Strength:
Power Clean 2

Metcon:
10,9,8,7,6,5,4,3,2,1
Power Cleans
Burpees
KB Swings

WOD: Monday, July 16th

Strength:
Alternate between:
Bench Press 6
Pendlay Row 6

Metcon:
5 Rounds
Max Rep Pull-ups
Max Rep Push-ups
25 Air Squats
Score = Total Push-up & Pull-up reps, time in comments

WOD: Sunday, July 15th

Skill Work:
Muscle-Ups & Ring Dips

Strength:
Hang Clean 2

Metcon:
4 Rounds
400m Run
5 Hang Cleans
20 Jumping Lunges

WOD: Saturday, July 14th

Strength:
Split Jerk 3

Metcon:
AMRAP in 12
5 Jerks
7 Back Squats
9 Box Jumps (step off)

WOD: Friday, July 13th

Skill Work:
Pistols

Strength:
Back Squat 10

Metcon:
AMRAP in 10
10 Front (or Goblet) Squats
10 Evil Wheels
20 Double Unders

WOD: Thursday, July 12th

Skill Work:
HSPUs

Strength:
Shoulder Press 3×5

Metcon:
18 – 15 – 12 – 9 – 6 – 3
Pull-ups
Push-ups
20 Walking lunges (after each round)

WOD: Wednesday, July 11th

Strength:
Deadlift 5

Metcon:
5 Rounds
5 Deadlifts
10 Burpees
15 Sit-ups
20 Squats

WOD: Tuesday, July 10th

Strength:
Overhead Squat 3

Metcon:
AMRAP in 4 minutes
10 Wallballs
10 KB Swings
rest 3 minutes

AMRAP in 3 minutes
10 Wallballs
10 KB Swings
rest 2 minutes

AMRAP in 2 minutes
10 Wallballs
10 KB Swings
rest 1 minute

AMRAP in 1 minute
10 Wallballs
10 KB Swings

At the beginning of each round, pick up where you left off.