WOD

Refer A Friend

Invite A Friend To Check Us Out!
27
Jul

Tuesday 7/28/2020

Warm-Up

Complete 3 Sets:

125 Meter Row
:15 Hollow Hold
5 Dynamic Pigeon

Strength/Skill

Deadlifts

5-5-5-5-5

WOD

12 Minute AMRAP:

Row 500 Meters
20/15 Push-Ups
25 Sit-Ups

26
Jul

Monday 7/27/2020

Warm-Up

3 Sets:

10 Reverse Snow Angels
10 Power Jumps
3 Inchworms

WOD

15 Minute AMRAP:

5 Hang Power Clean to Overhead 135/95
5 Box Jumps or Step-Ups 24/20
5 Front Squats 135/95

23
Jul

Friday 7/24/2020

Warm-Up

3 Sets:

20 Mountain Climbers
:15 Bar or Ring Hang with Active Shoulders
:30 Plank HOld

WOD

20 Minute AMRAP:

3 Man Makers 50/35 Each Hand
6 Pull-Ups (Rings or Bar)
12 Straight Leg Sit-Ups

22
Jul

Thursday 7/23/2020

Strength/Skill

Octopi

Overhead Squat

5-5-5-5-5 – Weight by Feel

Dungeness

Back Squat

5-5-5-5-5 – Weight by Feel

WOD

Octopi

“Karen”

Complete the Following for Time:

150 Wall Balls 20/14

Dungeness

Complete the Following for Time:

100 Wall Balls 20/14