WOD
Tuesday 190625
WOD-
With a 4:00 clock
15 Wallballs, 20#(14#) 10'(9')
30 Medicine ball cleans, 20#(14#)
In remaining time, as many calories on the rower as possible
Rest 3 minutes
x 4...
Monday 190624
WOD-
5 Rounds for reps of:
Max effort body weight bench press
Max effort toes to bar
Rest 3:00 - 4:00 between rounds
Post times to comments and BTWB
SPRINT-
For...
Sunday 190623
WOD-
In 10:00 build to a heavy set of 3 deadlifts
Then:
15-12-9-6-3
Deadlifts @ 60% of today's set of 3
30-24-18-12-6
Calories on Rower
Post loads and times to BTWB
Saturday 190622
WOD-
In teams of 3, complete the following for time:
100 Calories on Assault Bike
75 Handstand push ups
(1 person does hspu, the other 2...
Friday 190621
WOD-
As many rounds as possible in 10:00 of
Row 200(175) meters
10 Kipping pull ups ( no butterfly)
Rest 5:00 then,
As many rounds as possible in 10:00...
Thursday 190620
WOD-
For time:
150 Wallballs, 20#(14#) to 10'(9')
* Every time you break, you can either:
Run 400 meters
or do
20 Burpees to a 6" target
Post times to...
Wednesday 190619
WOD-
Every 4:00 x 7
9 Bar facing burpees
12 Power cleans 115#(75#)
30 Double unders
*Rest remainder of time
*Scores are slowest and fastest rounds
Post to BTWB
SPRINT-
21-15-9
Sandbag...
Tuesday 190618
WOD-
20 Minutes to work to a heavy complex of:
1 Push press + 2 push jerks
Then every minute on the minute for 7 minutes
2 Push...
Monday 190617
Complete the following:
Run 1600 meters
25 Sandbag ground to over shoulder, 150#(100#)
50 Supine ring rows
75 Box jumps, 24"(20")
100 Air squats
120 Second L- sit accumulation
Row 2000...
Sunday 190616
WOD-
Every 6:00 x 5 Rounds
Row 300(250) meters
20 Wallballs, 20#(14#)
5 Rope climbs
Post times to comments and BTWB
Happy Father's Day to all you dads out...