WOD
Wednesday 200729
WOD-
As many rounds as possible in
14:00 of:
10 Push Press 95#(65#)
10 Box Jumps 24"(20")
10 Burpees
100 Meter sprint
SPRINT-
For time:
150 Wall ball...
Tuesday 200728
WOD-
For Time:
21-15-9
Sandbag Ground to Overhead
Ring Push Ups
SPRINT-
6 Rounds for time of:
60 Double unders
30 Kettlebell swings
15 Burpees
Monday 200727
WOD-
2 Rounds For Time:
100 Double Unders
75 Wall Balls 14#(10#) 10'(9') target
50 Russian KB Swings 53#(35#)
25 Pull-ups
SPRINT-
As many rounds as possible in...
Sunday 200726
WOD-
HERO Sunday:
"Riley"
For Time
1.5 mile Run
150 Burpees
1.5 mile Run
Saturday 200725
WOD-
Partner WOD
For Time:
100 Wall Balls
80 Pull ups
60 Box Jump Overs
40 Power Cleans 155#(105#)
20 Handstand Push-ups
One partner works, the other runs
...
Friday 200724
WOD-
As many rounds as possible in
22:00 of:
5 Back Squats 65% of 1 RM
Run 400 meters
10 Ring Dips
SPRINT-
As many rounds as possible...
Thursday 200723
WOD-
Snatch skills day:
4 x 7 min EMOM
1) Snatch pull + shrug x 2
2) Hang Power Snatch x 2
3) Snatch balance x 2
...
Wednesday 200722
WOD-
For Time:
9-15-21-15-9 reps of:
Cal Row
Thrusters 75#(55#)
SPRINT-
5 Rounds for time of:
50 Double unders
25 Wall balls
5 Chest to bar pull ups
Tuesday 200721
WOD-
4 Rounds for Time:
Run 400 meters
10 Clean and Jerks 135#(95#)
50 Double Unders
SPRINT-
As many rounds as possible in 20:00 of
30 Alternating dumbbell snatch
30(20) Calories...
Monday 200720
WOD-
As many reps as possible in
12:00 of:
3 Bar Muscle Ups
6 Handstand Push Ups
9 DB Front Squats 50#(35#) x 1 DB
SPRINT-
For time:
...