WOD
Sunday 191013
WOD-
3 Rounds for reps:
One minute back squat, 135#(95#)
Rest one minute
One minute chest-to-bar pull-ups
Rest one minute
One minute power clean, 135#(95#)
Rest one minute
Saturday 191012
WOD-
With a partner, complete the following for time:
1 Mile run, partners alternate every 400m
80 Calorie row, partners alternate every 20 calories
8 Rounds, partners alternate...
Friday 191011
All family members and friends are invited to the Friday Night Open Fun Competition, but please LEAVE YOUR DOGS AT HOME. We are inviting...
Thursday 191010
All family members and friends are invited to the Friday Night Open Fun Competition, but please LEAVE YOUR DOGS AT HOME. We are inviting...
Wednesday 191009
WOD-
As Many rounds as possible in 12 minutes of:
10 Handstand push-ups
10 Toes to bar
10 Russian kettlebell swing, 32kg(24kg)
SPRINT-
For time
Row 2000m
50 Ab mat sit up
Row...
Tuesday 191008
WOD-
Shoulder press
1-1-1-1-1
Push press
1-1-1-1
Push jerk
1-1-1
SPRINT-
Sprint Baseline #2
Filthy Fifty!!! For time
50 Box Jump
50 Jumping Pull Ups
50 KB Swings
50 Walking Lunge steps
50 Knee to Elbow
50 Push Press
50...
Monday 191007
WOD-
5 Rounds:
Run 200 meters
15 Hang power clean, 115#(75#)
10 Burpee box jump over, 24#(20#)
Rest 1 minute
SPRINT-
12m AMRAP
10 DB Deadlift
8 DB Hang Power Clean
5 DB Shoulder...
Sunday 191006
WOD-
3 Rounds for reps:
3 Minutes max calories on rower
2 Minutes max wallball shots, 20#(14#)
1 Minute max rope climbs
Rest 1 minute
Saturday 191005
WOD-
Working with a partner, as many round as possible in 12 minutes of:
10 Ground to overhead, 95#(65#)
50' Farmer carry, 24kg(16kg)
100' Shuttle sprint
SPRINT-
For time w/...
Friday 191004
WOD-
Deadlift
1-10-1-10-1-10
SPRINT-
20m AMRAP
20 Alt DB Snatches
15/12 Cal on Assault Bike
20 DB Step-ups
12 Supine Ring Rows