Thursday 07/14/2022

WOD
"Nail Polish"
5 Rounds x AMRAP 4:
30/20 Calorie Bike
30 x 10-Meter Shuttle Runs
Max Toes to Bar

Rest 4 Minutes Between Rounds
*Score = Total Toes to Bar

Wednesday 07/13/2022

Strength
Front Squat
5 Sets of 3

*Score = Lowest weight used for a working set

WOD
"The Admiral"
3 Rounds For Time [20 Minute Time Cap]:
20 Burpee Pull-ups
20 Front Squats 155#/105#
20 Box Jumps 24"/20"

Tuesday 07/12/2022

WOD
“Angry Annie”
For Time [30 Minute Time Cap]:
50-40-30-20-10:
Double Unders
AbMat Sit-ups
Calorie Row (50/35-40/28-30/21-20/14-10/7)

*100-ft. Dumbbell Farmers Carry After Every Movement (50's/35's)

Monday 07/11/2022

Strength
No Touch Deadlift
5 Sets of 3
*Score = Lowest weight used in a working set

WOD
"BRAKE PADS"
5 Rounds x AMRAP 3:
9 Hang Power Cleans 135#/95#
45 Air Squats
Max Calorie Bike
Rest 1 Minute Between Rounds

*Score = Total calories on the bike