THURSDAY, 1 AUGUST 2019

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"Runny Nose" 

Teams of 3 

2 Rounds (30 Minute Cap):

75 Back Squats (155/105)

400 Meter Team Sled Push

75 Bench Press (135/95)

400 Meter Team Sled Push

75 Hang Power Cleans (115/85)

400 Meter Team Sled Push

WEDNESDAY, 31 JULY 2019

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“Ninja Turtle"

Every 4 Minutes x 5 Rounds:

3 Chest to Bar Pull-ups

6 Toes to Bar

9 Deadlifts (225/155)

12/9 Calorie Row

TUESDAY, 30 JULY 2019

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"Kelly Rowland" 

For Time:

50/35 Calorie Row

3 Rounds of “Kelly”

50/35 Calorie Row

*1 Round of Kelly:

400 Meter Run

30 Box Jumps (24/20)

30 Wallballs (20/14)*

MONDAY, 29 JULY 2019

Push Jerk

Heavy Set of 3

"Beef Jerky"

AMRAP 12:

21 Kettlebell Swings (53/35)

14 Kettlebell Reverse Lunges 

7 Push Jerks (165/115)

SATURDAY, 27 JULY 2019

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"Heartburn"

For Time: 

1 Mile Run

10 Rounds of “Bergeron Beep Test” 

*1 Round of “Bergeron Beep Test”:

7 Thrusters (75/55)

7 Pull-ups

7 Burpees*

FRIDAY, 26 JULY 2019

It is time for us to say farewell to a beast from 0505, Mitch. Auf Wiedersehen and safe travels to your next duty station.

JESUS WOD 

14 rounds for time of:

10 deadlifts (95/65)**

10 squat cleans  (95/65)**

10 push-press (95/65)**

50ft walking lunges with barbell + walk back to starting point**

**Athletes may only “de-load” the barbell from their control during rounds 3, 7, and 9.

At the completion of rounds 3, 7, and 9, athletes must place their barbell on the ground, pick-up a kettlebell (53/35), and complete 7 Turkish Get-Ups (for a total of 21 TGUs across the three rounds).

NOTE: If you must drop the barbell, then please do.  Use any break to reflect upon the tremendous sacrifice and effort put forth by Jesus during his ordeal. The WOD represents 14 stations of the cross with the 3 times that Jesus fell to the ground. 

Other classes may decide to do Jesus WOD or the following: 

3-Position Power SnatchBuild to a Heavy Complex

"Hop Scotch" 
5 Rounds:

10 Power Snatches (95/65)
10 Box Jump Overs (24/20)

THURSDAY, 25 JULY 2019

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"Air BnB"

5 Rounds:

1 Minute AbMat Sit-ups

1 Minute Row

1 Minute Air Squats

1 Minute Rest

WEDNESDAY, 24 JULY 2019

Push Press

Heavy Set of 3

"Trail Blazer" 

3 Rounds:

800 Meter Run

80 Double Unders

21 Push Presses (115/85) 

TUESDAY, 23 JULY 2019

Build to Heavy Complex:

1 Hang Clean Pull

1 Hang Power Clean

1 Clean Pull

1 Power Clean

"Nowhere Fast" 

For Time: 

50 Power Cleans (155/105)

On the Minute: 5 Toes to Bar 

MONDAY, 22 JULY 2019

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"Hot Sauce"

AMRAP 3: 

21/15 Calorie Row 

21 Lateral Erg Burpees 

Max Overhead Squats (75/55)

Rest 3 Minutes

AMRAP 3: 

18/13 Calorie Row 

18 Lateral Erg Burpees

Max Overhead Squats (95/65)

Rest 3 Minutes

AMRAP 3: 

15/11 Calorie Row 

15 Lateral Erg Burpees

Max Overhead Squats (115/85)

Rest 3 Minutes

AMRAP 3: 

12/9 Calorie Row 

12 Lateral Erg Burpees

Max Overhead Squats (135/95)

SATURDAY, 20 JULY 2019

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"WeWork" 

Teams of 3:

4 Rounds For Time (30 Minute Time Cap):

800 Meter Run with WB (20/14)

60-50-40-30:

Deadlifts

Front Squats

Push Jerks

Barbell Weights: 

Males: 115-135 -155-175

Females: 85-95-105-115

FRIDAY, 19 JULY 2019

Power Snatch 

Build to Heavy Set of 5 

"Scarface"

6 Rounds:

8 Power Snatches (115/85)

8 Bar-Facing Burpees

THURSDAY, 18 JULY 2019

“Skyscraper” 

AMRAP 6: 

2 Rope Climbs 

6 Hang Power Cleans (165/115) 

12/9 Calorie Row

Rest 6 Minutes 

AMRAP 6:

2 Rope Climbs 

6 Hang Power Cleans (135/95) 

12/9 Calorie Row

WEDNESDAY, 17 JULY 2019

"Meter Maid"

For Time: 

200 Meter Run

27 Wallballs (20/14)

27 Box Jumps (24/20)

200 Meter Run

21 Wallballs (20/14)

21 Box Jumps (24/20)

200 Meter Run

15 Wallballs (20/14)

15 Box Jumps (24/20)

200 Meter Run

9 Wallballs (20/14)

9 Box Jumps (24/20)

200 Meter Run

TUESDAY, 16 JULY 2019

“2k Row” 

For Time: 

2,000 Meter Row 

MONDAY, 15 JULY 2019

Thruster

Build to Heavy Set of 3

"Tailspin" 

AMRAP 14:

15 Thrusters (95/65)

30 Double Under 

15 Chest to Bar Pull-ups

30 Double Unders 

SATURDAY, 13 JULY 2019

"Mind Eraser"

AMRAP 20:

7 Power Cleans (135/95)

7 Burpees

200 Meter Run

FRIDAY, 12 JULY 2019

"BFF" 

Teams of 2, AMRAP 25: 

3-6-9-12-15....

Calorie Row 

Kettlebell Swings (53/35)

Wallballs (20/14)

Partners Switch After Full Rounds

THURSDAY, 11 JULY 2019

Push Press

Heavy Set of 5

"Bar Rescue" 

5 Rounds:

21 Deadlifts

12 Push Presses

Barbell: (115/85)

WEDNESDAY, 10 JULY 2019

"Double Header" 

Buy-In: 750 m Row or 600 m Run 

50-40-30-20-10:

Double-Unders

AbMat Sit-Ups

Cash-Out: 750 m Row or 600 m Run

TUESDAY, 9 JULY 2019

Today we say farewell to two faithful members of the 0505 Zombie Crew John and Johnny!!
In their honor:

15 min to establish

1 Rep Max Deadlift


DT
5 rounds:12 deadlifts 155/1059 hanging power-cleans 155/1056 push-jerks 155/105


The other classes can decide to do the 1 RM and DT
OR:


"Run DMC" 4 Rounds:200 Meter Run10 Chest to Bar Pull-ups200 Meter Run10 Dumbbell Snatches (70/50)

MONDAY, 8 JULY 2019

Squat Clean

Heavy Single

"Elizabeth"

21-15-9:

Squat Cleans (135/95)

Ring Dips

WEDNESDAY, 3 JULY 2019

"Leg Work" 

On the 4:00 x 5 Rounds:

9 Box Jump Overs (30"/24")

15 Dumbbell Front Squats (50's/35's)

15/12 Calorie Row 

TUESDAY, 2 JULY 2019

Deadlift

Heavy Set of 3

"Sugar Daddy"

21-15-9:

Deadlifts (225/155)

400 Meter Run