WOD

WOD: Aug. 2nd, 2019

FUEL OF THE DAY:
PRE – METCON
Protein / Carbs

“Coach Lisa’s Signature WOD”
FOR TIME:

75 – Box Jumps
50 – Pull Ups
25 – Burpees
10 – Power Cleans (115/75)

FUEL OF THE DAY:
POST- METCON
Protein / Carbs

WOD: Aug. 1st, 2019

FUEL OF THE DAY:
PRE – METCON
Protein / Starchy Carbs

12 min AMRAP of:
5 – DB Strict Press 50/35
10 – DB Snatch  (total)
50m – Sprint

FUEL OF THE DAY:
POST – METCON
Protein / Carbs

WOD: July 31st, 2019

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

SKILL:
Deadlifts 5-5-5-5-5
*working sets: 60,70,75,80,85%

AFTER PARTY:
Glute and Hammies

FUEL OF THE DAY:
POST – STRENGTH
Protein / Veggies

WOD: July 30th, 2019

FUEL OF THE DAY:
PRE – METCON
Protein / Carbs

BASELINE – ENILESAB
For Time:
500m – Row
40 – Squats
30 – Sit Ups
20 – Push Ups
10 – Pull Ups

REST 3min

10 – Pull Ups
20 – Push Ups
30 – Sit Ups
40 – Squats
500m – Row

FUEL OF THE DAY:
POST – METCON
Protein / Carbs

WOD: July 29th, 2019

FUEL OF THE DAY:
PRE – METCON
Protein / Carbs

Every minute On the minute x 8min

3 – Front Squats
6 – Box Jump overs

Every Minute On the Minute x 8min

6 – Step UPS (weighted)
9 – Russian KB Swings

FUEL OF THE DAY:
Post – Metcon
Protein / Carbs

WOD: July 26th, 2019

FUEL OF THE DAY:
PRE – METCON
Protein / Starchy Carbs

“THE CAT’S MEOW”
(Coach Dana’s Signature WOD)
500m – Row Buy In
25 – Sit-Ups
20 – Double Under’s
15 – Pull-Up
10 – Burpees
5 – C&J 105f/155m
10 – Burpees
15 – Pull-Up
20 – Double Under’s
25 – Sit-Ups
500m – Row Cash Out

FUEL OF THE DAY:
POST – METCON
Protein / Carbs

WOD: July 25th, 2019

FUEL OF THE DAY:
PRE – CONDITIONING
Protein / Veggies

For Time:
Run – 1200m
REST 3 minutes
Run – 800m
REST 2min
Run – 400m

AFTER PARTY?

FUEL OF THE DAY:
POST – CONDITIONING
Protein/ Veggies

WOD: July 24th, 2019

FUEL OF THE DAY:
PRE – METCON
Protein / Carbs

FOR TIME:
15 – 12 – 9
Hang Power Snatch 95/65
Handstand Push Ups
THEN:
9 – 6 – 3
Overhead Squats 95/65
Burpees Over Bar

FUEL OF THE DAY:
POST – METCON
Protein / Carbs

WOD: July 23rd, 2019

FUEL OF THE DAY:
PRE – METCON
Protein / Starchy Carbs

Every Minute On the Minute x 24min
ODD: 3 Bench Press / 6 Hand Release Push Ups
EVEN: 9 – KB Swings / 12 – Sit Ups

FUEL OF THE DAY:
POST – METCON
Protein / Carbs

WOD: July 22nd, 2019

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

SKILL:
Back Squats (to box) – 10 x 3

As Many Reps As Possible in 10min:
35 – Wall Balls
Max reps – Step Ups

FUEL OF THE DAY:
POST – STRENGTH
Protein / Veggies