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Last 7 WODS

Strength: 

 

A1. 15-25 second support hold

A2. 100ft farmers carry

A3. 15-25 second L-Sit

Rest 90 seconds, x3

 

 

WOD: 

 

40 Ring dips for time, Rest 3 minutes

40 HSPU for time, Rest 3 minutes

2 min ma burpees, Rest 2 minutes

1 min max calorie row

 

 

WOD: 

 

“Nancy”

5 rounds for time

400m run

15 OHS 95/65

 

10:30 YOGA!!

Skill: 

 

7 min Muscle Up Progressions

7 min Kipping Progressions

 

WOD: 

25 pullups

25 pushups

25 pullups

25 burpees

25 pullups

25 calorie row

 

 

GOAT DAY/OPEN GYM

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Strength:
A. Front squat 1 1/4 x4
X3

WOD:
Power clean gauntlet – start at 60% 1RM, add 10# EMOM until failure
Rest 2-3 minutes
Deadlift gauntlet – start at 75% 1RM, add 10# EMOM until failure
Macy setting up for a deadlift:

Strength:
A1. 100ft Dual OH KB/DB walk
A2. 100ft Farmers Carry
A3. 25 second L-Sit
Rest 90 seconds, x3

WOD:
21-15-9
Double Unders
T2B

Rest 2:30 minutes

9-7-5 Thrusters

21-15-9 Double Unders

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Strength:
A1. 5 weighted pullups
A2. 8 dips at 31×1 tempo
A3. AMRAP C2B pullups
Rest 1 minute x3

WOD:

4 rounds each for time:
500m row
15 box jumps 30/24
12 Alt DB snatch
Rest 3 minutes between rounds

The plates are color coded now! No excuse to put them in the wrong spot anymore. :)

Full WODS Archive

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