WOD
Friday 20240802

Double Under
3 Count Side-Straddle Hops
Thursday 20240801

500 Meter Row
Descending Ladder of Effort
Overhead Presses using 35 or 45 lb. Bar ( full extension at top, bar “touches” clavicle at bottom
Goblet Squat – Use a 25,30 0r 35 lb. Dumbbell or 26 lb., or 35lb K Bell
Alternating efforts 10 reps each followed by 9,8,7,6,5,4,3,2
Record weight and time
Tuesday 20240730
5 rounds for time of:
20 air squats
10 burpees
5 shoulder-to-overheads
3 thrusters
Rest 90 seconds between rounds.
Monday 20240729
Using a 20 box
20 weighted step-ups.
20 step ups without weights
repeat for 20 minutes.
Thursday 20240825
6 rounds for time of:
10 burpees
10 thrusters
Tuesday 20240723
500 Meter Row
10 second planks
10 Push ups
10 second Handstand Hold
10 rounds
Monday 20240722
12 rounds for time of:
200-yard sprint
200-yard jog
Start and finish with a 1mile jog.
Saturday 20240720
Run 1,000 Meters
Power Clean 30 Reps
Run 800 Meters
Clean 20 Reps
Shuttle Sled Push ,Pull 30 yards 12 rounds
Friday 20240719
For time:
Tabata Handstand Holds
Rest 2 minutes
Tabata shoulder Taps
Rest 2 minutes
Tabata bottom of Squat Holds
Rest 2 minutes
Tabata Squats
Rest 2 minutes
Tabata Assault Bike
Thursday 20240718
3 Rounds of:
400 Meter Run
30 Double unders
50 Air Squats
45 Situps
50 Push Ups