Workout of the Day

072219 WOD

A. Group warmup

B. Back squat

Take 15 minutes to find a challenging set of five

C. In teams of two, with one person working at a time, accumulate as many reps as possible for three rounds of the following:

2:00 wall balls (20/14)

2:00 assault bike

2:00 rope climbs

Rest 0:30 between each movement

072019 WOD

A. Warm-up: Coach’s choice

B. “Holleyman”

30 Rounds For Time

5 Wall Balls @20/14

3 Handstand Push-Ups

1 Power Clean @225/155 (scale to approximately 70-80% of 1 RM power clean)

*35 Minute Time Cap*

>>On-ramp

30 Rounds For Time

5 air-squats

3 seated DB press

1 hang power clean

*35 Minute Time Cap*

>>Modifications will be given

071919 WOD

A. Warm-up: Coach’s choice

B. Every 3 Minutes for 12 Minutes 

Front Squat x7 @70-75%

C. 3 Rounds For Time: 

15 Hand Release Push-Ups 

30 Sit-Ups

45 Air Squats 

60 Double-Unders 

>>Modifications will be given

Cooldown: 

Couch Stretch x1:00 Per Side