WOD

Skill / Strength: 

Focus Work Ring Muscle Ups or Dips
 

WOD: 

7 Rounds: 

7 Power Cleans 

7 Bar-Facing Burpees 

200 Meter Run 

Suggested RX: (135/95)

WOD: 

AMRAP 20 

30 Kettlebell Swings (53/35) 

30 Push Presses (95/65) 

21/15 Calorie Assault Bike 

30 Toes to Bar 

 

Cash Out: 

Dumbbell Rows
5 Rounds of 10 Reps Each Side 

Bring Your Friends and Family to 9am Class!!!

WOD: 

Teams of 3
2 Rounds (30 Minute Cap):
75 Back Squats (155/105)
400 Meter Team Sandbag Run
75 Chest 2 Bar Pull Ups
400 Meter Team Sandbag Run
75 Strict Handstand Push Ups
400 Meter Team Sandbag Run 

 

FRIENDS & FAMILY VERSION

Teams of 3
2 Rounds (30 Minute Cap):
75 Jumping Squats
400 Meter Team Sandbag Run
75 Ring Rows
400 Meter Team Sandbag Run
15 Wall Walks
400 Meter Team Sandbag Run 

Rise and Grind!!!

 

SKILL/ STRENGTH: 

Climbing in weight each set

10 Squat Cleans

8 Squat Cleans  

6 Squat Cleans 

4 Squat Cleans

2 Squat Cleans 

 

WOD 

AMRAP 15: 

60 Double Unders 

30/24 Calorie Row or 24/16 Calorie Bike 

5 Power Cleans  

5 Hang Squat Cleans 

5 Squat Cleans 

Today is Friends and Family Day!!! (So, be on your best behavior.)

Friends & Family Partner WOD
 In 10 Minutes 

400m Partner Wall Ball Carry 

Then AMRAP 

20 Hand Release Pushups 

20 Partner Wall Ball Sit Ups
 

Rest 3 minutes

 

In 9 minutes 

80/60 Calorie Row (switch every 20/15) 

Then AMRAP 

20 Toes 2 Bar 

40 Reverse Lunges (Wall Ball OH) 
 

Rest 3 minutes 

 

In 7 minutes 

Short Loop Partner Farmers Carry  

Then AMRAP 

Wall Balls  

 

STRENGTH: 

Deadlifts 

Wendler Week 3 

5 @ 75% of Base 

3 @ 85% of Base 

ME @ 95% of Base 

(shooting for at least 1) 

WOD: 

AMRAP 16: 

30 Single Arm Dumbbell Hang Clean and Jerks 

200m Run 

30 Single Arm DB Deadlifts 

20 DB Facing Burpees 

Suggested RX: (50/35)  

• Using one dumbbell, switch hands every 5 reps on the DB hang clean & jerks and DB Deadlifts 

STRENGTH: 

Strict Presses 

Wendler Week 3 

5 @ 75% of Base 

3 @ 85% of Base 

ME @ 95% of Base 

(shooting for at least 1) 

 

WOD: 

750/500m Row 

15-12-9 

Strict Pull Ups (Double the # for Ring Rows) 

Calorie Bike 

750/500m Row 

 

CASH OUT: 

3 Rounds: 

10 Weighted Side Plank Dips (Right) 

10 Weighted Side Plank Dips (Left) 

15 Weighted Glute Bridges VIDEO 

30 Bandy Pull Aparts 

Don’t Forget, this week we kick off Friends & Family Month!

Every Thursday (5:30am, 6:45am, 9:00am, 4:30pm, 5:30pm, 6:30pm, 7:30pm)  & Every Saturday @ 9:00am, you can bring in your Friends, Family, Neighbor, Who-ever!  they can WOD for free and check out your 2nd home.

Find out more and sign them up here!

 

STRENGTH: 

Back Squats 

Wendler Week 3 

5 @ 75% of Base 

3 @ 85% of Base 

ME @ 95% of Base 

(shooting for at least 1)  

 

WOD: 

3 Rounds: 

400 Meter Run (500m Row or 1200m Bike) 

12 Alternating Dumbbell Power Snatches 

21 Single Dumbbell Squats 

Suggested RX: (70#/50#)

If you missed ordering T-Shirts for The 4th Annual Ditano Day, now is your chance.   We are opening up a Re-Order until Wednesday August 14th.  -CLICK HERE-

 

WOD 

30-20-10 

Wallballs 

Toes to Bar 

Calorie Bike 

Row Sub- 40-30-20 

Ladies bike- 25-15-10 

Toes 2 Bar sub= 30-20-10 Wall Ball sit-ups 

 

Cash Out: 

4 Rounds 

20 Russian Twists 

15 Monster Sit Ups 

10 Knee Tucks or Pike 

WOD

E2MOM24

1. 300M Run

2. 30 Kettlebell Swings (2,1.5)

3. 35/25 Calorie Bike

4. 90 Double Unders