WOD
Monday 190715
WOD-
"Jerry"
Run 1 mile
Row 2,000 meters
Run 1 mile
Post times BTWB
SPRINT-
In teams of 2
Ascending ladder for 30 min
3-6-9-12-15.. +3 every round
Cal Row
KBS
Wallball
*each partner...
Sunday 190714
WOD-
Take 15 minutes to work to a heavy back squat
Then, on a 3 minute clock x 3 rounds:
200m Run
10 Box jumps, 12"
In remaining time,...
Saturday 190713
WOD-
For time:
500m Row
35 Toes to bar
75' Handstand walk
350m Row
25 Toes to bar
50' Handstand walk
200m Row
15 Toes to bar
25' Handstand walk
Post to BTWB
SPRINT-
With a partner
25m...
Friday 190712
WOD-
As many rounds and reps as possible in 5 minutes:
5 Burpees over the bar
4 Hang power clean, 115#(75#)
3 Thrusters, 115#(75#)
Rest 3...
Thursday 190711
WOD-
Sumo deadlift
2-2-2-2-2-2-2
Then, 3 rounds for quality:
50' KB overhead walk
50' KB front rack walking lunge
10 Double KB swing
Post loads to BTWB
SPRINT-
On a 20 minute clock:
5...
Wednesday 190710
WOD-
As many rounds and reps as possible in 24 minutes of:
400 Meter run
150' Sandbag carry
20(15) Calories on assault bike
15 DB box steps up, 40#(25#)...
Tuesday 190709
WOD-
For time:
10 L pull-ups
10 Shoulder press, 115#(75#)
15 Strict pull-ups
20 Push press, 115#(75#)
20 Chest to bar pull-ups
30 Push jerk, 115#(75#)
25 Kipping pull-ups
Post to BTWB
SPRINT-
For time
50-40-30-20-10
Wallballs
10-20-30-40-50
Cal...
Monday 190708
WOD-
Take 15 minutes to work to a heavy squat snatch
Then, every :90 x 10 rounds:
20 Double unders
1 Squat snatch @ 70-75% of today's heaviest
Post...
Sunday 190707
WOD-
3 Rounds, each for time:
25 Handstand push-ups
25 Burpees
50' Handstand walk
Rest 3 minutes
Post times to BTWB
Saturday 190706
WOD-
Take 20 minutes to work up to 3RM front squat
Then, 3 rounds for quality:
10 Front rack reverse lunge @ 50% of today's heaviest
...