Workout of the Day (WOD)
Monday 7/28
The Unknown
21-15-9
Calorie Row (Female Calories: 16-12-7)
Toes to Bar
-@8:00-
21-15-9
Calorie Row (Female Calories: 16-12-7)
Overhead Squats (75/55)
-@16:00-
21-15-9
Toes to Bar
Overhead Squats (75/55)
Tuesday 7/29
Bench Press
Set 1: 5 Reps at 77%
Set 2: 3 Reps at 81%
Set 3: 3+ Reps at 87%
The Unknowable
5 Rounds For TIme:
50ft Dumbbell Walking Lunge (50s/35s)
6 Burpee Box Get Overs (30/24)
Wednesday 7/30
Push Jerk
Build to a Heavy Single
MVP Arena
5:00 AMRAP X 3
400m Run
into 2, 4, 6, 8... reps in remaining time of:
Chest to Bar Pull-Ups
Wall Walks
-rest 2:00 between sets-
Score is total reps of Chest To Bar Pull-Ups and Wall Walks in each set.
Thursday 7/31
Back Squat
Set 1: 5 Reps at 77%
Set 2: 3 Reps at 81%
Set 3: 3+ Reps at 87%
The OPEN
For Time:
200 Double Unders
75 Air Squats
50 Ab-Mat Sit-Ups
75 Air Squats
200 Double Unders
Friday 8/1
Deadlift
Set 1: 5 Reps at 77%
Set 2: 3 Reps at 81%
Set 3: 3+ Reps at 87%
The Ranch
Every 2:00 (16:00)
12/10 Calorie Bike
6 Hang Power Cleans + 4 Push Jerks (50-60% 1 RM)
Saturday 8/2
Madtown
Teams of 2 for Time:
200m Partner Run
20 Synchro Wall Balls (20/14)
40 Handstand Push Ups
200m Partner Run
20 Synchro Wall Balls (20/14)
30 Handstand Push Ups
200m Partner Run
20 Synchro Wall Balls (20/14)
20 Handstand Push Ups
200m Partner Run
20 Synchro Wall Balls (20/14)
10 Handstand Push Ups