SATURDAY 8.1.2020 WOD

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:Station 1 – 20/15 Calories of Assault BikeStation 2 – 15 Devil’s Presses (50/35 lb DBs)Station 3 – 300/250 Meter RowStation 4 – 30 Kettlebell...

FRIDAY 7.31.2020 WOD

A.Take 20 minutes to build to today’s 1-RM…Tempo Front Squat x 1 rep @ 32X1Build over the course of 7-10 sets to today’s 1-RM. Show control in the 3-second descent, pause for 2-seconds in the bottom position and explode straight up – no bounce out of the...

THURSDAY 7.30.2020 WOD

A.Every 30 seconds, for 3 minutes (3 sets) of:L-Sit or L-Sit ProgressionFollowed by…Every 60 seconds, for 4 minutes (2 sets) of:Interval 1 – Freestanding Handstand Holds or Donkey Kicks x 30 seconds effortInterval 2 –  Burpee Pull-Ups x 30 seconds effortB.Every 90...

WEDNESDAY 7.29.2020 WOD

A.Three rounds for time:500 Meter Row12 Deadlifts (Bodyweight)21 Box Jumps (24″/20″)Rest until relatively recovered, and then…-ModifyA.Three rounds for time:500 Meter Row21 Kettlebell Swings12 BurpeesB.Three sets of:Staggered Stance Single Leg Deadlifts x 8-10 reps...

TUESDAY 7.28.2020 WOD

Every 4 minutes, for 32 minutes (8 sets) for total load:400 Meter Run8 Shoulder to OverheadThe barbell should be taken from the ground. Note the load used and reps completed for each set, then total up the load successfully lifted over the course of the eight...