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WOD

WEDNESDAY

“Slumber Party”2 Rounds For Time:20 Push Jerks (135/95)4 Rounds of “Cindy”800 Meter Run “Slumber Party” HOME EDITION 2 Rounds:20 Double Dumbbell Push Jerks (50’s/35’s) or...
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TUESDAY

DeadliftBuild to Heavy Sets of 5-4-3 “Deadbolt” AMRAP 15:60 Double Unders30/24 Calorie Row15 Deadlifts (225/155)

MONDAY

“Stub Hub”21-15-9:Toes to BarPower Snatches (95/65) Directly Into… 9-15-21:Calorie Assault BikeOverhead Squats (95/65) “Stub Hub” Home Edition 40-30-20:AbMat Sit-upsSingle Dumbbell Power Snatches (50/35) Directly Into…...
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SUNDAY

“Southpaw”AMRAP 15:3 Kettlebell Swings (53/35)3 Kettlebell Box Step-ups (24″”/20″”)3 Calorie Bike6 Kettlebell Swings (53/35)6 Kettlebell Box Step-ups (24″”/20″”)6 Calorie Bike9 Kettlebell Swings (53/35)9 Kettlebell Box...
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SATURDAY

“Holleyman“ 30 rounds for time of:5 Wall ball shots, 20 pound ball3 Handstand push-ups225/155lb Power clean, 1 rep

FRIDAY

Pausing Back Squat On the Minute x 8:2 Pausing Back Squats (2 Seconds) + 1 Back Squat*All sets at 70% of Back Squat 1RM “Battleship”...
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THURSDAY

“Fast Freedom” 21-15-9Power Snatches (95/65)Box Jumps (24/20)Toes to Bar “Fast Freedom” HOME EDITION 21-15-9Alt. Dumbbell Power Snatches (50/35)Chair/Stair Step UpsV-Ups or Sit-ups Skii Arms (post-WOD)...
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TUESDAY

“Underground”For Time [30 Minute Cap]:100 Double Unders, 50 AbMat Sit-ups25 Hand Release Push-ups80 Double Unders, 40 AbMat Sit-ups20 Hand Release Push-ups60 Double Unders, 30 AbMat...
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MONDAY

“Laces Out”AMRAP 18:6 Bar Muscle-ups9 Push Presses (135/95)15 Deadlifts (135/95)21 Wallballs (20/14) “LACES OUT” HOME GYMAMRAP 18:6 Strict Pull-ups9 Double Dumbbell Push Presses (50’s/35’s)15 Double...
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