WOD

Friday 8/3

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

4 Minute AMRAP
10 S2O
10 Burpee Box Jump-Overs

In 4 Minutes or Less
800m Row

4 Minute AMRAP
8 S2O
8 Burpee Box Jump-Overs

In 4 Minutes or Less
600m Row + 30 Air Squats

4 Minute AMRAP
6 S2O
6 Burpee Box Jump-Overs

In 4 Minutes or Less
400m Row + 40 Air Squats

M – 75
W – 55

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Thursday 8/2

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Deadlift
5.5.5.5.5.

*Superset with Single Arm KB Overhead Presses x 5 (per arm)
*15-20 minute clock

B. 3 Rounds For Time
40 DB Snatches
400m Run with DB
40 DB Front Squats

*In Teams of 2
*Run together with 1 dumbbell and alternate reps as you see fit

F – 25/15lb
P – 35/25lb
S – 45/35lb
S+ 55lb

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Tuesday 7/31

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 12 Minute AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats

*Every minute on the minute, entire class must complete 10 Plate Russian Twists
*Score total rounds and reps

B. For Completion
2.4.6.8.10.
Box Jumps
Inverted Barbell Row

*Once you hit 10 reps of each, go back down in descending order (repeat 10 reps x 2)
*15 minute clock

C. Wall Sit
– Max Effort

*Hips must reach parallel

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Sunday 7/29

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 10 Minute EMOM
1st – 5-10 Dips
2nd – 30 Seconds Hollow Rocks

*Each round add 5 seconds to hollow rocks

B. In 20 minutes or less…
1-2-3-4-5-6-7-8-9-10
Squat Cleans
Muscle-ups
Burpees
*AMRAP Air Squats

*Air Squats occur once all 10 reps are completed for the other exercises
*Score total # of Air Squats

F – 75/55 / Banded or Jumping Pull-ups
P – 115/75 / Kipping or Chest to Bar Pull-ups
S – 135/95 / Muscle-ups

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Saturday 7/28

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 10 Minute EMOM
1st minute – 15 WBS
2nd minute – 5 Push Jerks

*Bar starts from the rack
*Increase the weight as technique remains

B. For Time
400m Sandbag Run

20 Single-Legged Burpees
30 Push Jerks
40 Front Rack Barbell Lunges
50 Wall Ball Cleans

400m Sandbag Run

*In Teams of 2
*Wall Ball Clean = 1 Medicine Ball Clean into 1 Wall Ball Shot = 1 rep
*Bar starts from the floor

F – 75/55
P – 115/75
S – 135/95

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