WOD
Sunday 230507
As many reps as possible in 5:00 of
1 Wall walk20(16) calories on the rower1 Wall walk20 Single arm hang dumbbell snatch (Pick #)1 Wall...
Saturday 230506
5 sets of 2 weighted dips*Use heavier than last week
Then,
With a partnerWith a 22:00 clock perform as many reps of:
Wallballs 20#(14#)Deadlifts 165#(115#)Bar muscle upsCalories...
Friday 230505
5 sets of 12 reps ofBarbell Hip thrusts*Use a heavier weight than 042123Rest 1:30 - 2:00 between sets
For time:Row 1000 meters100 Double unders20 10...
Thursday 230504
Midline Capacity 5:005 Rounds of:12 Toes to bar:48 Forearm plank hold
Clean and Jerk W3Every 3:30 - 4:00 x 52 Cleans + 1 Clean and...
Wednesday 230503
Used competition bumper plates for sale.
We have 4 25# plates and 2 10# plate for sale. These plates are used and can't be...
Tuesday 230502
5 Rounds for time of:Row 750(700) meters10 Burpees over the rower2 Power snatch (Pick your #)*
Same idea as last week. You can add...
Monday 230501
Front Squat W3
Front SquatsEvery 3:00 x 53 Front Squats at 80 - 90% of 1 Rep max
*Stay in the percentage range! This is a...
Sunday 230430
As many rounds as possible in 15:00 of
8 Hang power cleans 95#(65#)8 Bent over rows 95#(65#)8 Box jump overs 24""(20"")
Post WOD
3 - 5 Rounds...
Saturday 230429
Every 2:30 - 3:005 Sets of 3 Weighted Strict DipsRest remainder of timeAim for heavier than last week
Then,
With a partner:
In any order and rep...
Friday 230428
4 sets of 15/15 Bulgarian Split squats*Use same weight as 04/14/23 as the reps are higher today
8 Rounds for time of5 Devil's press 40#(25#)12(10)...