Thursday 08/04/2022

WOD
"Tri Hard"
5 Rounds x AMRAP 4:
30 x 10-Meter Shuttle Runs
30/20 Calorie Row
Max Single Dumbbell Hang Clean & Jerks (50's/35's)

Rest 4 Minutes Between Rounds

*Score = Total Reps

Wednesday 08/03/2022

Strength
Bench Press
5 Sets of 2

*Score = Lowest weight used for a working set

WOD
"Put It In Reverse"
AMRAP 12:
2-4-6-8-10....
Hand Release Push-ups
Bike Calories
Dumbbell Front Rack Reverse Lunges (50's/35's)

*Score = Rounds + Reps

Tuesday 08/02/2022

WOD
"Harbormaster"
5 Rounds For Time:
20 Pull-ups
30 Sit-ups
400 Meter Row
50 Double Unders

Rest 2 Minutes

*Score = Time it takes to complete the workout, including rest

Monday 08/01/2022

Pre Workout
Run 1 Mile for Time

WOD/Strength
Front Squat
5 sets of 2

*Score is the lowest weight.