WOD: Mon 07.13.2020 “Casey Jones”
"Casey Jones"
EMOM 20
1 – 10 Deadlifts
2 – 10 Hang Power Cleans
3 – 10 Front Squats
4 – 10 Jerks
(INDOORS)
"Casey Jones"
EMOM 20
1 – 10 Deadlifts
2 – 10 Hang Power Cleans
3 – 10 Front Squats
4 – 10 Jerks
(INDOORS)
Icon 4 - ish
1.5 Mile Run
120 Jumping Jacks
100 Sit Ups
80 Kettlebell Swings (53/35)
60 Jumping Squats
40 Power Cleans (115/75)
20 Jerks (115/75)
"Cold Inside"
7 Rounds
12/10 Calorie Bike
10 Push Jerks (135/95)
Rest 2 Minutes
“Hurricane”
5 Rounds of “Cindy”
3Rounds of “DT”
1 Mile Run
TOMORROW: Last RNG until Aug in Acton at 8a
“Capsize”
For 18 Minutes on the 3 Minute:
7 Box Jumps (24/20)
5 Push Jerks
7 Front Squats
9 Hang Power Cleans
“Silouette”
3 Rounds
15 Lateral-Over-Bar Burpees
15 Front Squats (135/95)
15 Jerks (135/95)
15 Chest to Bar Pull Ups
TODAY: Barbell at 8am (Acton)
TOMORROW: Last RNG for the summer in Wayland
“Numb”
3 Rounds:
3 Legless Rope Climbs
6 Push Jerks (225/155)
12 Deadlifts (225/155)
24 Sit Ups
48 Wall Balls (20/14)(10/9)
"San Francisco"
20-15-10-15-20
Dumbbell Jerk (50/35)
Toes to Bar
Teen Class: TONIGHT 4:30pm!
Jerk Complex
2 Push Jerks + 1 Split Jerk
Row
500 Meters for Time
“These Streets”
25 Clean and Jerks (135/95)
50 Pull Ups
75 Wall Balls (20/14)
100 Box Jumps (24/20)
75 Wall Balls
50 Pull Ups
25 Clean and Jerks