wod

Thursday

“Air BnB” 7/25

Metcon – 5 Rounds For Total Reps – 1 Minute Stations
Abmat Sit Ups
Cal Bike
Air Squats
Rest


Wednesday

“Trail Blazer” 7/24

Strength – Push Press
Build to a heavy set of 3

Metcon – 3 Rounds For Time:
800m Run
80 Double Unders
21 Push Press (115/85)


Tuesday

“Nowhere Fast” 7/23

Strength – Find a heavy complex:
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean
*Complex does NOT need to be touch n’ go

Metcon – For Time:
50 Power Cleans (155/105)
*EMOM (Including 0:00) – 5 Toes To Bar


Monday

“Hot Sauce” 7/22

Metcon – With a running clock…
3 Minute AMRAP
21 Cal Row
21 Burpees over rower
Max Overhead Squats (75/55)

Rest 3 Minutes

3 Minute AMRAP
18 Cal Row
18 Burpees over rower
Max Overhead Squats (95/65)

Rest 3 Minutes

3 Minute AMRAP
15 Cal Row
15 Burpees over rower
Max Overhead Squats (115/85)

Rest 3 Minutes

3 Minute AMRAP
12 Cal Row
12 Burpees over rower
Max Overhead Squats (135/95)


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