WOD
Monday 190923
WOD-
4 Rounds for time of:
15 Toes to bar
15 Ring dips
15 Push-ups
15m Handstand walk
SPRINT-
21m EMOM
1 - 12 Alt Hand DB Snatch
2 - 10/7 Cal on...
Sunday 190922
WOD-
For time:
50-40-30-20-10
Russian kettlebell swings 53#(35#)
Ab mat sit ups
Double unders
Saturday 190921
WOD-
With a partner complete the following for time:
60-50-40
Thrusters 105#(75#)
Pull-ups
*Every 4:00 both partners run 400 meters together
SPRINT-
With a partner for time
5k Row
400 Double Unders
300 Wallballs
200...
Friday 190920
WOD-
As many reps as possible in 15 minutes of:
20 Calorie row
30 Wallballs 20#(14#)
20 Toes to bar
30 Box Jumps 24"(20")
20 Kettllebell sumo deadlift high pulls...
Thursday 190919
WOD-
10 Round for time:
Row 20(16) calories
Sprint 200 Meters
Rest 1 minutes between rounds
SPRINT-
20 min AMRAP
8 Pull Ups / Chest to bar
200' Prowler Push
16/12 Cal Bike
Wednesday 190918
WOD-
Every minute on minute for 20 minutes
1 Power snatch
*Start at 50% of 1 rep max and add 5 pounds each minute.
Rest 5...
Tuesday 190917
WOD-
As many rounds as possible in 12 minutes of:
2 Rope Climbs
8 Dumbbell thrusters 40#(25#)
Rest 5 minutes then:
As a class as many calories...
Monday 190916
WOD-
For time:
Run 1000 Meters
15 Deadlifts 275#(185)
9 Burpee bar muscle ups
Run 800 Meters
12 Deadlifts 275#(185#)
6 Burpee bar muscle ups
Run 400 Meters
9 Dealifts 275#(185#)
3 Burpee bar...
Sunday 190915
WOD-
5 Rounds for time of:
15(12) Calories on assault bike
10 Sandbag ground to over shoulder
15(12) Calories on the rower
Rest 2:00 between rounds
Score is total time...
Saturday 190914
WOD-
With a partner for time:
4 Rounds:
10 Synchronized chest to bar pull-ups
200 meter run
Into
4 Rounds:
15 Synchronized pull-ups
200 meter run
SPRINT-
Part 1
5...