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WOD

TUESDAY

BRING A FRIEND WEEK – ALL WEEK LONG Deadlift Heavy Set of 3 “Belt Buckle” For Time:1,000 Meter Row30 Deadlifts (225/155)50 Lateral Barbell Burpees HOME...
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MONDAY

BRING A FRIEND WEEK – ALL WEEK LONG “Wiped Clean” Every 4 Minutes x 5 Rounds:30 Air Squats15/12 Calorie Assault Bike7 Clean and Jerks (115/85)...
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SUNDAY

“Strictly Business” On the 3:00 x 6 Rounds:5 Strict Toes to Bar15 Shuttle Runs [10 Meters]Max Calorie Assault Bike HOME GYM On the 3:00 x...
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SATURDAY

“One Direction” 5 Rounds:1 Minute Calorie Row1 Minute Burpees1 Minute Thrusters (95/65)1 Minute Rest HOME GYM 5 Rounds:20 Single Arm Dumbbell Thrusters (50/35)15 Burpees 10...
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FRIDAY

“Big Drip” AMRAP 20:200 Meter Run16/12 Calorie Assault Bike12 Chest to Bar Pull-ups8 Single Arm Dumbbell Snatches (70/50) HOME GYM AMRAP 20:400 Meter Run30 Single...
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THURSDAY

Barbell Bench Press Heavy Set of 8 “DB12” AMRAP 12:25 Double Unders15 Double Dumbbell Deadlifts (50’s/35’s)25 Double Unders15 AbMat Sit-ups HOME GYM AMRAP 12:25 Double...
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WEDNESDAY

“UFO” AMRAP 5:40 Back Step Lunges200 Meter Wreck Bag Run (50/35)Max Calorie Row in Time Remaining Rest 5 Minutes AMRAP 5:30 Single Front Rack Dumbbell...
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TUESDAY

“Pipe Down” 21-15-9:Power Cleans (115/85)Hand Release Push-ups Directly Into… 21-15-9:Push Press (115/85)Toes to Bar HOME GYM 21-15-9:Double Dumbbell Power Cleans (50’s/35’s)Hand Release Push-ups Directly Into…...
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MONDAY

Front Squat Complex Build to a Heavy:1 Pausing Front Squat (2 Seconds in Bottom)1 Front Squat “Dodgeball” 10 Rounds For Time:15 Wallballs (20/14)200 Meter Run...
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