Daily WOD

SHE’S OUR BESTIE AND WE LOVE HER! HAPPY BIRTHDAY AMBER!

5:30am/8:30am/9:30am Open Gym/3:30pm/4:30pm/5:30pm


2 ROUNDS FOR TIME
40/30 Calorie Bike
40 Box Jumps 24/20
40 Pull Ups
40 Burpees

POST WORKOUT
3 SETS
15 Supermans
:30 Plank Hold
:30 Max Calorie Ski

5:30am/8:30am/3:30pm/4:30pm/5:30pm

STRENGTH
BACK SQUAT
1×5 @70%
1×5 @75%
1×3 @80%
1×2 @85%
1×1 @90%


AMRAP x 6 MINUTES
10 Wall Ball 20/14
12 Russian KB Swings 70/53
30 Double Unders
-Rest 2:00-
AMRAP x 4 MINUTES
5 Wall Ball 20/14
6 Russian KB Swings 70/53
16 Double Unders

READ TODAYS SCHEDULE!

5:30am/8:30am(It is first day of school I could be tardy coming back hang tight!)

NO 3:30pm TODAY *1st day of school it is weird schedule/4:30pm/5:30pm


2 ROUNDS FOR TIME
800m Run
20 Devils Press 35s/25s
400m Run
20 DB Farmer Lunges *same DBs
200m Run
20 WTD Sit Ups *Single DB

NEXT WEEKEND IS THE BIG WEEKEND! Sunday August 21 America’s Finest City 1/2 Marathon

Our Run Clubbers have been training for this for MONTHS! READY or not here we come!

7:30am RUN CLUB/ 8:30am CLASS

RUN CLUB

1 Mile Warm Up Run -Light Pace
4 x 800m Moderate-Fast pace into 400m light jog
1 Mile Moderate Pace
*No rest use the 400m runs as your rest

8:30am CLASS

FOR TIME
90 Double Unders
45 Toes to Bar
45 Deadlifts 225/155
45 Wall Ball 20/14
45 Power Cleans 125/85
90 Double Unders
Complete all reps of movement before moving on * 1 barbell change weight

5:30am/8:30am/4:00pm

STRENGTH
BACK SQUAT
1×4 @75%
3×4 @80%


3 ROUNDS FOR TIME
30/25 Calorie Bike
25 Box Jump Overs 20/20
15 Pull Ups

8:30am/4:30pm/5:30pm

STRENGTH
BENCH PRESS
12-10-8
Start Moderate and Build


4 SETS
ON A 4:00 RUNNING CLOCK
400m Run
30 Sit Ups
Max Reps Power Snatch 115/75
-Rest 1:00 After Each Set

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