amrap, burpee pull-ups, chest to bar, couplet, crossfit, thrusters, training, wod, workouts -

Wednesday 7.8.20

Warm-up Prep (10-15 Minutes)

2 Rounds

10 Push-Ups

10 PVC Passthroughs

:30 Bar Hang

10 Sit-Ups

10 KB Overhead lunges


Strength/Skill - Chest Blast

EMOM 2x6

8 Ring Dips

12 Kettlebell Floor Presses 53/35


WOD (Workout of the Day) 

"Cheese Grater"

21 Burpee Pull-Ups

15 Snatches 95/65

Rest 2 Minutes

21 Chest to Bar

15 Thrusters 95/65

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen


  • Our goal for this workout is to target 5-10 Minutes
  • This is a sprint, go all out and know that you have that 2 min rest which means you are going at 100%.
  • Score is time to completion including the 2 min. rest

*Scale accordingly if any exercise cannot be performed RX