Wednesday 08/18/2021

WOD
AMRAP x 20 MINUTES
5 Box Jumps 30"/24"
10 Hand Release Push-Ups
15 Sit-Ups*

(Score is Rounds + Reps)

Finisher 
FOR TIME
100 DB Heel Taps
(Score is Time)

Monday 08/09/2021

Strength
Strict Press
1x5 @ 75%*
1x3 @ 85%
1x1+ @ 95%

*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 7 of 9
(Score is Weight)

WOD
4 SETS EACH FOR TIME
20 Box Jumps 20"
5 Strict Press 115#/75#
15 Push Press

-Rest 1:00 b/t Sets-
(Score is Slowest Set)

Finisher
FOR QUALITY
30 Slow Arm Haulers
(No Measure)

Monday 07/05/2021

WOD
"Team 1776"
For Time Teams of 3:
Kettlebell Swings 55#/35#
Box Jumps 20”/24”
Air Squats
Push Ups
Burpees
Pull Ups
Sit Ups
Row (Calories)
Double Unders
Wall Balls 20#/14#
Slam Balls 30#/20#
Dumbbell Push Press 45#/35#

*As a team complete 1776 reps total comprising of all movements equally in any order. You only have 10 minutes to plan a strategy before you start.

Tuesday 03/02/2021

WOD
FOR TIME
50 Box Jumps 20"
1000 Meter Row
50 Hand Release Push-Ups
1000 Meter Row
50 Box Jumps

Cool Down (if time allows)
FOR RECOVERY
5:00 Foam Roll Back and Legs
2:00 Forward Fold

(No Measure)