Friday 06/12/2020

WOD
"Double Knot"
For Time:
100 Double Unders
21 Strict Pull-ups
21 Squat Cleans 135#/95#
75 Double Unders
15 Strict Pull-ups
15 Squat Cleans 135#/95#
50 Double Unders
9 Strict Pull-ups
9 Squat Cleans 135#/95#

* 20:00 time cap

Thursday 06/11/2020

WOD
"Sleepy Hollow"
Tabata Intervals [8 Rounds of :20 Work + :10 Rest]:
1. Bike Calories
2. Single Dumbbell Strict Press (Alternate Arms Every Round)
3. Hollow Hold
4. Push-ups

*Complete All 8 Rounds at Each Station Before Advancing*

Wednesday 06/10/2020

WOD
"Fight Gone Bad"
3 Rounds For Reps:
1 Minute Wallballs 20#/14#
1 Minute Sumo Deadlift High Pulls 75#/55#
1 Minute Box Jumps 20"
1 Minute Push Press 75#/55#
1 Minute Calorie Row
1 Minute Rest

Tuesday 06/09/2020

WOD
“Quarter Zip”
AMRAP 25:
400 Meter Run
4 Strict Pull Ups
8 Kettlebell Swings 70#/55#
12 Kettlebell Reverse Lunges 70#/55#