WEEK of WOD's 6.29.20 - 7.4.20

MONDAY, JUNE 29th

HAPPY BIRTHDAY JOHN THOMAS

A.

3 sets (Every 10 minutes)

15/12 Calorie Row

15 Burpee over Rower (parallel)

12/9 Cal. Row

12 Burpee over Rower

9/6 Cal. Row

9 Burpee over Rower

B.

3-5 sets

10 Goblet Squats

20 Seated Banded Rows

TUESDAY, JUNE 30th

HAPPY BIRTHDAY ZAC MORGAN

A.

7 rounds for time:

3 Squat Snatch (165/115)

12 Toes to Bar

B.

3 sets

1 minute Handstand Hold

15 Hip Extensions

12 Russian Plate Twist (each side)

WEDNESDAY, JULY 1st

HAPPY BIRTHDAY TENA SIMMONS and TAYLOR ADCOCK

A.

For Time:

50ft Front Rack Dumbbell Lunge (50s/35s)

50 Push Ups

50ft Front Rack Dumbbell Lunge (50s/35s)

40 Push Ups

50ft Front Rack Dumbbell Lunge (50s/35s)

30 Push Ups

50ft Front Rack Dumbbell Lunge (50s/35s)

20 Push Ups

50ft Front Rack Dumbbell Lunge (50s/35s)

10 Push Ups

50ft Front Rack Dumbbell Lunge (50s/35s)

B.

2 minute couch stretch (each side)

1 min twisted cross (each side)

90 sec lacrosse ball smash under bare foot (each side)

THURSDAY, JULY 2nd

HAPPY BIRTHDAY LIBERTY LANDER

A.

5 sets

3 minute Amrap

20/15 Calorie Standing Bike Erg

20/15 Calorie Ski

Max Double Unders

-Rest 1 minute between sets -

B.

3 sets

20 Hollow Rocks

10 Single Arm Strict Press (each side)

10 Cossack Squats (each side)

FRIDAY, JULY 3rd

OPEN GYM 5am - 5pm, closing at 5pm TODAY

A.

Teams of 2

400m Run

100 Front Squats (135/95)

* Partner Holds Plank (Elbows)

400m Run

125 HSPU

* Partner Holds Plank (Elbows)

400m Run

100 Front Squats (135/95)

* Partner Holds Plank (Elbows)

400m Run

SATURDAY, JULY 4th

HAPPY BIRTHDAY KATHRYN WELLS

CLOSED