WOD

WOD: July 21st, 2018

FUEL OF THE DAY:
Pre – Metcon
Protein / Carbs


 

20 Min AMRAP:
‘Teamwork Makes Dreamwork’
200m- Buddy Carry
30- Thrusters (95/65)
20- Wall Ball Sit-Ups
10- Plank Ups with High Five

*Alternative plate carry instead of buddy. Switch as needed with partner.
* Thruster bar cannot touch ground once picked up for first rep, must pass between partners until 30 reps are complete.
* Both partners do sit-up at the same time, pass ball at top of each rep.
* Start on hands, down to elbows, back up to hands, high five left, high five right is 1 rep.

AFTER PARTY: 

Partner Wheel Barrow Race

 


FUEL OF THE DAY:
Post – Metcon
Protein / Carbs 

WOD: July 20th, 2018

FUEL OF THE DAY:
PRE – STRENGTH
Protein / Veggies / Fats


Strength:
Back Squats (to box) – 10 x 3

Skill:
Box Jumps – For Height
7 x 2


FUEL OF THE DAY:
POST – STRENGTH
Protein / Veggies / Fats

WOD: July 19th, 2018

FUEL OF THE DAY:
Pre – STRENGTH
Protein / Veggies / Fats


3 Rounds -Not For Time
Max reps – Strict Pull Ups
10 – Ring Rows
20/15 – Push Ups

EMOM x 7min:
8 – KB Swings 70# / 53#
9 – Wall Balls


FUEL OF THE DAY:
Post – STRENGTH
Protein / Veggies 

WOD: July 18th, 2018

FUEL OF THE DAY:
Pre – Metabolic Conditioning
Protein / Starchy Carbs


Strength:
Push Press – 5-5-5-5-5

10min AMRAP of:
100m – Run
5 – Hang Power Cleans
3 – Burpees Over Bar


FUEL OF THE DAY:
Post – Metabolic Conditioning
Protein / Starchy Carbs

WOD: July 17th, 2018

FUEL OF THE DAY:
PRE – METCON
Protein / Carbs


“DEATH BY PATSY”

(Coach Patsy’s Signature WOD)
FOR TIME:
50 – Double Unders
50 – DB Snatch 50#/35# (total / alternating)
40 – Double Unders
40 – Toes To Bar
30 – Double Unders
30 – DB Lunges
20 – Double Unders
20 – Pull Ups
10 – Double Unders
10 – Man Makers


FUEL OF THE DAY:
POST – METCON
Protein / Carbs

WOD: July 16th, 2018

FUEL OF THE DAY:
Pre – Strength
Protein / Veggies / Fats


Skill
Snatch Complex:
Snatch Deadlift
Snatch High Pull
Hang Snatch
Overhead Squat
8 x 1


FUEL OF THE DAY:
Prost – Strength
Protein / Veggies / Fats

WOD: July 14th, 2018

Be A Team Player!

Every Minute On the Minute Until Finished!
Min 1 – Push Ups
Min 2 – Pull Ups
Min 3 – Sumo Deadlifts High Pulls
**With a Partner split work during each minute to complete the reps scheme:
120 – Push Ups / 120 – Pull Ups / 120 – SDHP

WOD: July 13th, 2018

FUEL OF THE DAY:
PRE – METCON
Protein / Carbs


“SEAGRAM’S 7&7”
(Coach Jenna’s Signature WOD)

7 Rounds For Time of:
7 – Med Ball Cleans
7 – Burpees

AFTER PARTY:
TIRE PLAY


FUEL OF THE DAY:
POST – METCON
Protein / Carbs

WOD: July 12th, 2018

FUEL OF THE DAY:
PRE – Conditioning
Protein / Fats


5 Rounds Of:
500m – Row
30 – Sit Ups
30 – Mt. Climbers
30 – Jumping Jacks


FUEL OF THE DAY:
Post – Conditioning
Protein / Fats

WOD: July 11th, 2018

FUEL OF THE DAY:
Pre – Metcon
Protein & Starchy Carbs


FOR TIME:
50 – Double Unders
10 – Burpees
40 – Russian KB Swings
20 – Burpees
30 – Dubs
20 – Burpees
40 – Russian KB swings
10 – Burpees
50 – Dubs


FUEL OF THE DAY:
Pre – Metcon
Protein & Starchy Carbs