WOD
Monday 201109
WOD-
As many rounds as
possible in 15:00 of:
Run 400m
25 Russian Sit ups
25 Box Jumps
SPRINT-
5 Rounds for time of:
20 Calories on the bike or...
Sunday 201108
WOD-
7 Rounds For Time:
11 Deadlifts (bodyweight)
100 meter Sprint
Saturday 201107
WOD-
As many rounds as
possible in 10:00 of:
5 Squat Snatch 115#(75#)
10 Lateral jump overs
SPRINT-
With a partner complete the following for time:
100 Double unders
...
Friday 201106
WOD-
"2007 Reload light"
For time:
Row 1,500m
Then, 5 Rounds of
7 Bar Muscle Ups
5 Push Jerks 155#(105#)
SPRINT-
As many rounds as possible in 20:00 of
Run 200 meters
20...
Thursday 201105
WOD-
As many rounds as
possible in 12:00 of:
10 Deadlifts 225#(155#)
20 DB 20" Box Step Overs 50#(35#)
30 Double Unders
SPRINT-
5 Rounds for time of
Ski or...
Wednesday 201104
WOD-
"Not Atalanta"
For Time:
Run 800 meters
50 Handstand Push-ups
75 Air Squats
100 Pull-ups
Run 800 meters
SPRINT-
As many rounds as possible in 18:00 of
Row 30(20)...
Tuesday 201103
WOD-
HEAVY DAY
Every min on the minute
for 16:00:
Clean (Squat or Power)
Load = 75% of max
SPRINT-
5 Rounds for max reps of:
With a 3:00 clock
Run 200...
Monday 201102
WOD-
For Time:
30-20-10
Toes-2-Bar
KB Goblet Lunges 70#(53#)
SPRINT-
For time:
5-10-15-20-15-10-5
Devils Press
*Row 200(150) meters after each round
Sunday 201101
WOD-
10 Rounds For Time:
Bike 400 meters
1 Rope Climb
*Will need to wipe bike after each leg and be ready to wait for a bike...
Saturday 201031
WOD-
3 Rounds For Time:
500m Row
10 Power Snatch 135#(95#)
10 Box Jumps 30"(24")
SPRINT-
With a partner, complete the following for time:
Row 2020 meters
Then...