WOD

Each class runs for 1 hour. The classes will begin with a warm-up (as well as mobility) that leads into skill and/or strength work prior to the “Workout of the Day”.

Sunday 8/25/19

Sunday 8/25/19

For Load
5-4-3-2-1
Deadlift
Weighted Strict Pull Up
*15 Minute Clock

Rest 5 Minutes

AMRAP 15:
SHUTTLE RUN 5M – 10M – 15M
7 STRICT PULL-UP
SHUTTLE RUN 5M – 10M – 15M
15 KNEES TO ELBOWS

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Saturday 8/24/19

Saturday 8/24/19

PARTNER WORKOUT
EMOM 20:
15 WALL BALLS (20/14#)
THEN IN REMAINING TIME…
MAX POWER CLEANS (205/145#)
*PARTNERS ROTATE MINUTES AND KEEP TRACK
OF TOTAL POWER CLEANS

Introduction Workout
PARTNER WORKOUT
EMOM TBD
15 Ball Slams
THEN IN REMAINING TIME…
MAX BURPEE STEP UPS
*PARTNERS ROTATE MINUTES AND KEEP TRACK
OF BURPEE STEP UPS

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Thursday 8/22/19

Thursday 8/22/19

Partner Workout
AMRAP 27
1,000M ROW
50 BURPEE
50 BOX JUMPS (24/20”)
800M RUN
*BREAK UP ALL MOVEMENT AS NEEDED
*SPLIT RUN INTO 200M INCREMENTS

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Tuesday 8/20/19

Tuesday 8/20/19

3 ROUNDS:
RUN 200M
10M HANDSTAND WALK
ROW 200M
20 DEFICIT PUSH-UPS (6/3” DEFICIT)
200M FARMER’S CARRY (50/35#)

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Monday 8/19/19

Monday 8/19/19

ON A 20:00 CLOCK:
FROM 0:00 – 10:00:
2 FRONT SQUATS EVERY MINUTE ON THE
MINUTE
FROM 11:00 – 20:00
2 BACK SQUATS EVERY MINUTE ON THE MINUTE

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Sunday 8/18/19

Sunday 8/18/19

“Tommy V”
For Time
21 Thrusters (115/75 lb)
12 Rope Climbs (15 ft)
15 Thrusters (115/75 lb)
9 Rope Climbs (15 ft)
9 Thrusters (115/75 lb)
6 Rope Climbs (15 ft)

Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13.

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Saturday 8/17/19

Saturday 8/17/19

PARTNER WOD:
FOR TIME:
40 BOX JUMPS (24/20”)
100 TOES-TO-BAR
40 BOX JUMPS
150 PUSH-UPS
40 BOX JUMPS
200 AIR SQUATS
40 BOX JUMPS
RUN 800M (TOGETHER)

INTRODUCTION WORKOUT
FOR TIME:
40 BOX JUMPS (24/20”)
100 Sit Ups
40 BOX JUMPS
50 PUSH-UPS
40 BOX JUMPS
100 AIR SQUATS
40 BOX JUMPS
RUN 400M (TOGETHER)
*All movements and reps are modifable to fit your needs

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