WOD
Saturday 200111
WOD-
In teams of 3 complete the following for time:
90 Deadlifts 155#(105#)
Row 60 calories
60 Hang power cleans 155#(105#)
Row 60 calories
30...
Friday 200110
WOD-
With a 20:00 clock
Run 200 Meters
10 Wall balls 20#(14#)
10 Box jumps 24"(20")
Run 200 Meters
12 Wall balls 20#(14#)
12 Box jumps 24"(20")
Run 200 Meters
14 Wall balls...
Thursday 200109
WOD-
In 20:00 build to a heavy set of 3 power snatch
Then:
5 Rounds of
5 Power snatch 95#(65#)
7 Bar facing burpees
SPRINT-
4 rounds
3 min AMRAP
16 Sandbag...
Wednesday 200108
WOD-
4 Rounds for max reps of:
Row 2:00 for calories
Bike or Ski 2:00 for calories
Double unders for 2:00
*Every trip up on double unders stop and...
Tuesday 200107
WOD-
As many rounds as possible in 6:00 of
5 Sandbag ground to shoulder 150#(100#)
5 Strict pull ups
Rest 3:00 then,
As many rounds as possible...
Monday 200106
WOD-
Front Squat
3-3-3-3-3
Then:
4 Rounds of
With a 2:00 clock
10 Front squats @ 50% of today's heaviest 3 rep
With remaining time,
Row for max calories
Rest 2:00 between...
Sunday 200105
WOD-
For time, 27-21-14-7 reps of:
Alternating DB snatch, 50#(35#)
DB overhead walking lunge steps, 50#(35#)
*After each round complete 30' handstand walk
Saturday 200104
WOD-
Working in teams of two, as many rounds and reps as possible in 20 minutes of:
20 Synchronized wall ball shots, 20#(14#) to 10' target
20...
Friday 200103
WOD-
Take 15 minutes to work to heavy shoulder press
Then, 5 rounds for reps:
50 Double unders
Max rep set shoulder press @ 65% of today's heaviest
Rest...
Thursday 200102
WOD-
"Small"
3 Rounds for time:
1,000m Row
50 Burpees
50 Box jumps, 24"(20")
800m Run
SPRINT-
For time
40 Sandbag OH Lunge Steps
10 Snadbag Bear Crawl Drags
400m Run
40 Sandbag Zercher Squats
20 Sandbag...