WOD – 7.19.18

July 4th WOD

Workout of the Day
Deadlift
5-5-5

Hang Power Clean
3-3-3

Power Clean
1-1-1

WOD – 7.18.18

Baker

Workout of the Day
For time:
1000m Row
50 Power Snatches (95#/65#)
30 Box Jumps (24”/20”)

WOD – 7.17.18

Lino

Workout of the Day
21-15-9 reps for time of:
Front Squats (135#/95#)
Kettlebell Swings (70#/53#)

WOD – 7.16.18

Jemma

Workout of the Day
Four rounds for time of:
Run 400m
15 Burpee Pull-ups

WOD – 7.15.18

Kris

Workout of the Day
Complete the following every minute on the minute for 20 minutes:
Odd – 20/16 Calorie Row
Even – 15 Sit-ups

WOD – 7.14.18

Coach EJ

Workout of the Day
Teams of 3
For time:
50 Dumbbell Burpees
100 Dumbbell Power Cleans
50 Dumbbell Burpees
100 Dumbbell Front Squats
50 Dumbbell Burpees
100 Dumbbell Hang Squat Cleans
50 Dumbbell Burpees

Men use 45# dumbbells.
Women use 25# dumbbells.

WOD – 7.13.18

JFK

Workout of the Day
21-18-15-12-9-6-3 reps for time of:
Overhead Squats (95#/65#)
Box Jumps (24”/20”)

WOD – 7.12.18

JP

Workout of the Day
Ten rounds for time of:
Run 200m
20 Push-ups

WOD – 7.11.18

Lizzie

Workout of the Day
Complete as many rounds as possible in 10 minutes of:
3 Bar Muscle-ups
15 Medicine Ball Cleans (20#/14#)

WOD – 7.10.18

Christy

Workout of the Day
In 20 minutes find a heavy:
7 Rep Front Squat

then

Complete as many reps as possible in 7 minutes of:
Row 200m
50 Double-unders