081420 Warmup

AMRAP x 7 MINUTES
200m Row
10 Banded Strict Press
10 Push-Ups to Pike
2 Wall Walk
25’ Bear Crawl

Happy birthday Mike Calloway!

081420 Strength

(12 minutes)
6 SETS – 5 Push Jerks
Increase weight as needed

081420 WOD

“EVEREST” – FOR TIME
3-6-9-12-15-12-9-6-3
Push Jerk (115/75)
CALORIES Row or Bike

081320 WOD

5 ROUNDS (15 min cap)
10 Deadlifts (185/135)
12 Toes to Bar
200m Run

081320 Warmup

3 ROUNDS (5 MINUTE CAP)
100m Run
12 Reverse Lunges
12 Alt. V-ups
30 Jumping Jacks

081220 Warmup

AMRAP x 5 MINUTES
1:00 Cardio of choice
Then AMRAP
8 Box Step-Ups
8 Barbell Bent Over Rows
8 shoulder oscillations

081220 WOD

3 rounds
12/10 Cal Bike
10 Box Jumps (30/24)
8 Hang Power Clean (135/95)
– Directly into…
3 rounds
18/12 CAL row
10 WB shots
8 Hang clean + jerk (135/95)

081120 WOD

AMRAP x 12 MINUTES
50 Double Unders
25 bicycle crunch*
15 Pull-ups
10 Back Squats (95/65)
*1 Rep = R + L