WOD
Friday 200828
WOD-
3 Rounds for time:
30 Wallballs 20#(14#) 10'(9')
20 Deadlifts 135#(95#)
10 Bar Facing Burpees
SPRINT-
4 Rounds for time of:
21 Kettlebell sumo deadlift high pull
...
Thursday 200827
WOD-
For max reps:
6 minutes at each station:
1) Ski 1 min hard, 1 min easy
2) Bike 1 min hard, 1 min easy
3) Row...
Wednesday 200826
WOD-
5 x 5 Reps for load:
Thruster (from the floor)
*5 Sandbag over shoulder as
heavy as possible after each
set.
SPRINT
5 Rounds of
Row 300(200) meters
Rest 1:00...
Tuesday 200825
WOD-
7 Rounds for time:
5 Bar Muscle ups
200 Meter sprint
SPRINT-
Complete the following for time:
50 Kettlebell swings
40 Box jump overs
30 Pull ups
40 Box jump overs
50...
Monday 200824
WOD-
As many rounds as possible
in 10:00 of:
5 Power Snatch 155#(105#)
5 Box Jumps 36"(30")
SPRINT-
5 Rounds for time of:
Row 30(20) calories
20 Wall...
Sunday 200823
WOD-
For Time:
Run 1 mile
50 Thrusters 75#(55#)
Run 800m
50 Thrusters 45#(35#)
Run 400m
50 Jumping Air Squats
Saturday 200822
WOD-
As many rounds as possible in
10:00 of:
10 Toes-2-Bar
10 Kettlebell Swings 70#(53#)
10 Supine Ring Rows
SPRINT-
With a partner complete the following for time:
100 Devils...
Friday 200821
WOD-
"Nick"
12 Rounds for time:
10 DB Hang Squat Cleans 50#(35#)
6 Handstand Push-ups on DB's
*Use one AbMat between DB's
instead of blue mats.
SPRINT-
With a 21:00...
Thursday 200820
WOD-
For Time:
100 Cal row
75 Box Jump Overs 24"(20")
50 Russian Sit Ups 25#(15#)
25 Sandbag Over Shoulder
SPRINT-
As many rounds as possible in 10:00 of
10...
Wednesday 200819
WOD-
HEAVY DAY:
7 x 5 Rep MAX Deadlift
Immediately follow each set
with 5 weighted Pull-ups
SPRINT-
5 Rounds of:
With a 3:00 clock
50 Double unders
15 Toes to bar
With...