WOD
Thursday 200220
WOD-
Every 3:00 for 8 rounds
20 Double unders
10 Burpees
20 Russian kettlebell swings 53#(35#)
10 Goblet squats 53#(35#)
*Score is the second differential between...
Wednesday 200219
WOD-
With a 10:00 clock
Row 120(100) calories
With the remaining time
As many shoulder to overhead 135#(95#)
Rest 4:00 then:
With an 6:00 clock
Row 50(40)...
Tuesday 200218
WOD-
10-9-8-7-6-5-4-3-2-1
Deadlifts 135#(95#)
Front rack lunges 135#(95#)
*After each round, including the final round of 1 perform
3 Bar muscle ups
*Lunges are total, not per leg
SPRINT-
21-15-9
DB G2O
Burpees over...
Monday 200217
WOD-
5 Rounds for time of:
12 Box jump overs 24"(20")
16 Wall balls 20#(14#)
Row 20(16) calories
Rest 2:00 between each round. Score is...
Sunday 200216
WOD-
For time:
40-30-20-10
KB swings, 24kg(16kg)
5-10-15-20
Strict ring dips"
Saturday 200215
WOD-
Take 20 minutes to work to a heavy single back squat
Then, for time:
15 Back squat @ 70% of today's heaviest
Run 400m
Rest 5 minutes
15 Back...
Friday 200214
Last day to take advantage of the presale pricing for the new sweatshirts, tank tops, and t-shirts. Check Monday's blog for all the details...
Thursday 200213
WOD-
12 Rounds for reps, on the 1 minute clock:
10 x 10m Shuttle sprint
Max rep push-ups
Rest 2 minutes between rounds
SPRINT-
30 min Row for meters
*Every 5...
Wednesday 200212
WOD-
In 24 minutes, row 1,000 meters
Then, as many rounds and reps as possible in remaining time of:
2 Rope climbs
10 Box jump over, 24"(20")
10 Chest...
Tuesday 200211
WOD-
Front squat
1-10-1-10-1-10
Then, 3 rounds for quality:
10 Front rack step ups to 20" box @ 40% of today's heaviest
:30 GHD superman hold
SPRINT-
In teams of 2
As...