Thursday 07/02/2020

WOD
"Strict Press Lynne"
5 Rounds:
Max Unbroken Strict Presses 95#/65#
Max Unbroken Strict Pull-ups

Rest 3 Minutes Between Sets

Wednesday 07/01/2020

WOD
"Dirt Devil"
On the 4:00 x 5 Rounds:
5 Devil Presses (50's/35's)
10 Over-and-Back Hops Over Dumbbell
15 Double Dumbbell Squats (50's/35's)
10 Over-and-Back Hops Over Dumbbell
5 Devil Presses (50's/35's)
*You score will be your slowest time of the 5 rounds.

Tuesday 06/30/2020

WOD
"Underground"
For Time [30 Minute Cap]:
100 Double Unders, 50 AbMat Sit-ups (sub 150 singles)
25 Hand Release Push-ups
80 Double Unders, 40 AbMat Sit-ups (sub 120 singles)
20 Hand Release Push-ups
60 Double Unders, 30 AbMat Sit-ups (sub 90 singles)
15 Hand Release Push-ups
40 Double Unders, 20 AbMat Sit-ups (sub 60 singles)
10 Hand Release Push-ups
20 Double Unders, 10 AbMat Sit-ups (sub 30 singles)
5 Hand Release Push-ups

Every 3 Minutes [Starting at 0:00]:
12/9 Calorie Assault Bike or
16/13 Calorie Row alternate every round

Monday 06/29/2020

WOD
"Laces Out"
AMRAP 18:
6 Bar Muscle-ups (sub 15 pull ups)
9 Push Presses 135#/95#
15 Deadlifts 135#/95#
21 Wallballs 20#/14#