Monday… Back Squat / Pull Up / Kettlebell Swing / Dump Deadlift High Pull
Strength Back Squat 3×5 2 Rounds for Time 25 pull ups 25 kettlebell swings 25 Sumo deadlift high pulls Post squats and time to beyondthewhiteboard.com
Friday… Push Press / Tire Pull / Seated Box Jump
Push Press 1-1-1-1-1-1-1 then… 3 rounds for time: 100 ft Seated Tire Drag Pull 7 Seated Box Jumps Post push press and time to beyondthewhiteboard.com
Thursday… Burpee / Kettlebell Swing / Box Jump
3 rounds for time 9 Burpees 15 Kettlebell Swings 21 Box Jump Post time to beyondthewhiteboard.com
Wednesday… Double Unders / Thrusters
Skills Challenge 3 Rounds 1 minute max rep double unders 1 minute rest Then…. Thruster 1-1-1-1-1-1-1 Post double unders and loads to beyondthewhiteboard.com
Tuesday… Back Squat / Chin Ups / Ring Dips / Push Ups
Back Squat 3×5 Then… AMRAP in 12 minutes 5 strict chin up 7 ring dips 9 push ups No “floor” assistance! Use bands!! Post squats and rounds to beyondthewhiteboard.com.
Monday… Park WOD – Happy 4th!
Happy 4th of july! We’ll be meeting at Rotary Hill at 10:30am for a workout in the park.
Friday… “Angie”
Prep your hands! Shave off those calluses! “Angie“ 100 pull ups 100 push ups 100 sit ups 100 squats Post time to beyondthewhiteboard.com Also Note: Workout in the park tomorrow, bring a friend! Adjusted holiday hours on monday!
Thursday… Ball Slam Get Ups / Pull Ups / Overhead Squats
AMRAP in 15 minutes: 5 ball slam get-ups 10 pull-ups 15 overhead squats Post rounds to beyondthewhiteboard.com
Wednesday… Tire Flips / Run
As a team or individual 4 Rounds for Time 400 m run 10 tire flips. Post time to beyondthewhiteboard.com
Tuesday… Press / Deadlift
Press 3-3-3-3-3 Deadlift 5-5-5 Post loads to beyondthewhiteboard.com
