WOD
Tuesday 200818
WOD-
5 x 2 min Rounds for max reps:
10 Overhead Squats 115#(85#)
AMRAP Burpees
*Score is total burpees in all
5 rounds
*Bars come from the floor
SPRINT-
For time:
25-20-15-10-5
Medball cleans
Pull...
Monday 200817
WOD-
As many rounds as possible
in 15:00 of:
5 Power Cleans 205#(155#)
35 Double Unders
3 Bar Muscle Ups
SPRINT-
As many rounds as possible in 20:00 of
Row...
Sunday 200816
WOD-
"Donny"
21-15-9-9-15-21 reps for
time of:
225 pound Deadlift
Burpee
Saturday 200815
WOD-
3 Rounds for Time:
25 Unbroken Wall Balls 20#(14#)
25 Box Jumps 24"(20")
25 Toes-2-Bar
SPRINT-
With a partner, complete the following in any
order and rep scheme...
Friday 200814
WOD-
Heavy Day:
7 sets as heavy as possible of:
Squat Clean + 2 Front Squats +
2 Push Jerks + 1 Split Jerk
SPRINT-
As many rounds as...
Thursday 200813
WOD-
As many rounds as possible
in 25:00 of:
50 Ab-Mat Sit-ups
50 Double Unders
10 Turkish Get ups 53#(35#)
1 min Sandbag Zercher March
SPRINT-
4 Rounds...
Wednesday 200812
WOD-
For Time:
15-12-9
Thrusters 95#(65#)
Pull-ups
then without a break:
12-9-6
Thrusters 115#(75#)
Chest-2-Bar Pull-ups
SPRINT-
As many round as possible in 20:00 of:
20 Alternating dumbbell snatches
15...
Tuesday 200811
WOD-
As many rounds as possible in
12:00 of:
14(10) Calorie Row
10 Burpees
10 Deadlifts 185#(115#)
SPRINT-
For time:
Bike 50 calories, then
10,9,8,7,6,5,4,3,2,1
Kettlebell sumo deadlift...
Monday 200810
WOD-
For Time:
9-7-5
Power Clean 185#(115#)
18-14-10
Ring Dip
SPRINT-
As many rounds as possible in 18:00 of
Row 300(200) meters
15 Pull ups
15 Dumbbell thrusters
50...
Sunday 200809
WOD-
5 Rounds For Time:
30 Cal Row
:30s L-sit (accumulated)