WOD

Wednesday – 24Jun2020

Wednesday – 24Jun2020

Arm-ie and Annie (Time)
10-20-30-40-50
Pendlay Row (95,65)
Floor Press (95,65) (sub with H/R pushup)

Right into…

Annie:
50-40-30-20-10
Double Unders (2x single unders)
Situps

Accessories
Front Squat (EMOM 8)
1×5
1×3
6×2

Tuesday – 23Jun2020

Tuesday – 23Jun2020

Fight Gone Wrong (AMRAP – Reps)
3 Rounds:
1min – KB Swings
1min – Burpees
1min – KB Sumo Deadlift High Pull
1min – Air Wallball Shots
1min – Row
1min – Rest
After Party
DB Bulgarian Split Squat 4×12 each leg
Toe Elevated DB RDL – 3×15

Monday – 22un2020

Monday – 22un2020

Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

L3: (75,55)
L2: (64,35)
L1: Front Squats
Accessories
Overhead Strength:
5 Rounds:
100m Walk holding empty barbell overhead
12 pushups

Friday – 19Jun2020

Friday – 19Jun2020

Pendlay Row (5×10)
-Add weight each set
-Focus on squeezing the shoulder blades and bracing the lower back
-Rest 1min between sets
DeadSteppin (Time)
4 Rounds For Time:
10 Unbroken Deadlifts (135,95) (Big Dawgs scale up to a moderate but unbroken weight)
20 Step Ups (24,20) at bodyweight
200m Run

L2: (115,85), (20,16)
L1: (95,65), (Step up to stacked plates)

Accessories
Back Strength:
5 Rounds:
20 Underhand banded pull aparts
8 Scapular pullups

Thursday – 18Jun2020

Thursday – 18Jun2020

Strict Press + Push Press (5+5)
5 strict press and 5 push press
Every 2 mins for 5 sets
Add weight each set
“Mirage 15” (AMRAP – Rounds and Reps)
300m row (400m run)
15 burpees
10 alternating split jerks (115,80)

Scale to unbroken weight or push jerks


Wednesday – 17Jun2020

Wednesday – 17Jun2020

Jacked-Knife (Time)
3 Rounds For Time:
20 Wallballs (Outdoor classes – self catching toss)
20 WB jacknife crunches
400m run
Mobility
Mobility Cashout:
3 rounds:
1min samson stretch each side
1min spiderman each side
1min seated hamstring stretch each side

Tuesday – 16Jun2020

Tuesday – 16Jun2020

Power clean + hang power clean + power clean + 3 second hold in receiving position (6×1)
Every 2mins for 6 sets
Add weight
Focus on high elbows and extended spine in catch position
Hopsicle (AMRAP – Rounds and Reps)
AMRAP 8:
8 unbroken Hang Power cleans (135,95)
32 Barbell Hops

L3: (115,85)
L2: (95,65)
L1: (75,55)

Cash Out
5 Rounds:
20 Russian Twists (total)
8 tuck jumps

Saturday – 13Jun2020

Saturday – 13Jun2020

“BIG FLOYD” (Time)
For Time

800 meter Run
25 Deadlifts (135/95 lb)
25 Burpees
800 meter Run
25 Squat Cleans (135/95 lb)
25 Burpees
800 meter Run
25 Push Presses (135/95 lb)
25 Burpees
800 meter Run
25 Clusters (135/95 lb)
25 Burpees
800 meter Run

To learn more about “BIG FLOYD” click here
L3: (115,75)
L2: (95,65)
L1: (75,55)

Thursday – 11Jun2020

Thursday – 11Jun2020

Camel Clutch (AMRAP – Reps)
4 Rounds of:
1min at each station
M1 – Slamballs (sub with tuck jumps)
M2 – Pendlay Row
M3 – Windshield Wipers
M4 – Renegade Rows
M5 – Flutter kicks
M6 – Rest
Accessories
Gymnastics Accessory:
4x30sec Handstand Hold against wall
4x30sec L-Sit hold on parallettes, two chairs, DBs, or stack of plates

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