WOD #177
1.) 1 Round For Time, In Order
25 Lunges (each Leg)
50 Pushups
100 Jump Rope Jumps
25 Knees to Elbows
100 Jump Rope Jumps
50 24” Box Jumps
25 Overhead Squats w/ 45lb Plate
25 L-Pullups
50 Situps
WOD #176
1.) 5-5-5-5-5-5-5
Overhead Squat (Slow and Steady - Work to Heavy)
2.) 4 Rounds
10 Knees to Elbows
10 Lunges (10x Each Leg)
10 Pullups)
10 Air Squats
3.) 5-5-5-5-5-5-5
Shoulder Press (Slow and Steady - Work to Heavy)
4.) 1 Round
Full Body, 1:00 Holds
WOD #175
1.) 1 Round
Max Dumbbell Bench Press Reps
Increase Weight
100 Jump Rope Jumps
Max Dumbbell Bench Press Reps
Increase Weight
100 Jump Rope Jumps
Max Dumbbell Bench Press Reps
Increase Weight
100 Jump Rope Jumps
Max Dumbbell Bench Press Reps
Increase Weight
100 Jump Rope Jumps
Max Dumbbell Bench Press Reps
100 Jump Rope Jumps
2.) 1 Round
100 Cable Flys (In as few sets as possible)
100 Jump Rope Jumps
3.) 1 Round
100 Pushups (In as few sets as possible)
100 Jump Rope Jumps
4.)1 Round
100 Curls (In as few sets as possible)
100 Jump Rope Jumps
5.) 1 Round
100 Situps (In as few sets as possible)
100 Jump Rope Jumps
6.) 1 Round
100 Upright Rows (In as few sets as possible)
100 Jump Rope Jumps
Are you trying to cut caffeine? Need a little more energy throughout the day?
WOD #173
1.) 1 Round
100 Cable Flys (light - in as few sets as possible)
2.) 1 Round
100 Dumbell Bench Press (light - in as few sets as possible)
Recover
3.) 4 Rounds (For Time)
50 Wall Balls (10-20lb ball)
100 Jump Rope Jumps
100 Leg Flutters
Recover
4.) 1 Round
100 Wall Slams (10-20lb ball)
WOD #172
1.) Find Your Max (Focus on form, work up slowly, recharge in-between)
Push Press
2.) 1 Round - Push Press
4 Sets, 5 Reps @ 50% Max
Recharge / Regroup
4 Sets, 4 Reps @ 60% Max
Recharge / Regroup
3 Sets, 3 Reps @ 70% Max
Recharge / Regroup
3 Sets, 2 Reps @ 80% Max
Recharge / Regroup
6 Sets, 1 Rep @ 90% Max
3.) 1 Round
Row 10 Min
Stair Climb 10 Min
Incline 10 Min
WOD #171
1.) Find Your Max (Focus on form, work up slowly, recharge in-between)
Front Squats
2.) 1 Round - Front Squats
4 Sets, 5 Reps @ 50% Max
Recharge / Regroup
4 Sets, 4 Reps @ 60% Max
Recharge / Regroup
3 Sets, 3 Reps @ 70% Max
Recharge / Regroup
3 Sets, 2 Reps @ 80% Max
Recharge / Regroup
6 Sets, 1 Rep @ 90% Max
3.) 5 Rounds - For Time
10 Burpee Pullups
4.) 1 Round
Row 10 Min
Stair Climb 10 Min
Incline 10 Min
WOD #170
1.) 5-5-5-5-5
Clean & Jerk
Knees to Elbows
2.) 4 Rounds
30 Wall Balls
25 Situps
20 KB Swings
3.) 5-5-5-5-5
Single Arm Dumbell Shoulder Press (5x Each Arm)
4.) 20 Min Stair Climb
