Friday (7Aug20)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm

Schedule a class here:

https://Cfpbscheduling.as.me/

WOD:

12 min to work up to a

1RM jerk from the rack

15mins to work up to a

1RM Back Squat

5×5

Strict pull ups

Or

5×3

Negative pull ups

5×10

Ring rows

Outdoor Extra Credit/ At home workout

4 rounds

400m

10 single arm DB push press (left) 35/50

10 single arm DB push press (right)

15 push ups

Wednesday (5Aug20)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

15mins to work up to a 1RM

Clean

AMRAP in 13 minutes

“Slasher”

50 Alternating Dumbbell Snatches (50/35)

40 Burpees

30 Toes to Bar

20 Handstand Push-ups

Outdoor Extra Credit

5 rounds

30 glute bridges

15 Russian swings

At Home workout

50 Alternating Object Snatches

40 Burpees

30 St ups

20 Handstand Push-ups

Butt/Back Challenge (4Aug20)

30 back and butt challenge

(Focused on ssse a strong posterior chain & upper back)

Day 20

4 rounds

30- 60s Chinese plank

-rest 1 min between rounds-

*You can use a couch and a coffee table or a bench and a box*

Butt/Back Challenge (3Aug20)

30 day back and butt challenge

(Focused on developing a strong posterior chain & upper back)

Day 19-

3-5 rounds-

With a barbell

10-15 good mornings

10-15 bent over rows

Subscribe to the Daily WOD via email!

Enter your email address to subscribe to the Daily WOD and receive notifications of new posts by email.

Join 4,190 other subscribers

Archives