WOD
Wednesday 190605
WOD-
3 Rounds for time:
20 Push press, 75#(55#)
5 Burpee box jump overs, 24"(20")
Rest 3 minutes
3 Rounds for time:
15 Push press, 115#(75#)
5 Burpee box jump overs,...
Tuesday 190604
WOD-
Row 5,000 meters
Post times to comments and BTWB
SPRINT-
50-40-30-20-10
Ab-mat sit-up
25-20-15-10-5
Calories on assault bike
10-8-6-4-2
KB sumo deadlift high pull, 70#(53#)
WEIGHTLIFTING-
Power Snatch: 3, 3, 2, 2, 1, 1, 1
Power...
Monday 190603
WOD-
Back squat
5-5-5-5-5
*All sets at 85% of 1RM
Post loads to comments and BTWB
SPRINT-
For Reps
0:00 - 10:00 - 1 Mile run then, max DB hang clean...
Sunday 190602
WOD-
On a 5 minute clock x 3 rounds:
20(15) Calories on assault bike
15 Deadlifts, 225#(155#)
20(15) Calories on rower
With remaining time, as many burpees over the...
Saturday 190601
WOD-
In teams of 2, complete for time:
500 Double unders
150 Push press, 75#(55#)
100 Toes to bar
Post to BTWB
SPRINT-
25m Amrap w/ a partner
3 Calories on Bike
3...
Friday 190531
WOD-
As many rounds and reps in 24 minutes of:
3 Rope climbs
100' Prowler push
15 KB swing, 32kg(24kg)
400m Run
Post to BTWB
SPRINT-
5 rounds for time
10 Push ups
20...
Thursday 190530
WOD-
Thruster
2-2-2-2-2
Then, every :90 x 5 rounds:
15 Unbroken wallball, 10'
Post loads to comments and BTWB
SPRINT-
3 Rounds, each for time:
20 DB snatch, 70#(55#)
1,000m Row
*Rest 2 minutes...
Wednesday 190529
WOD-
For time:
21 Devil press. 40#(25#)
21 DB box step over, 40#(25#)
7 Muscle-up
15 Devil press. 40#(25#)
15 DB box step over, 40#(25#)
5 Muscle-up
9 Devil press. 40#(25#)
9 DB...
Tuesday 190528
WOD-
Every 2 minutes x 10 rounds:
150m(100m) Row
1 Power snatch
Post to BTWB
SPRINT-
20 minute AMRAP w/ partner
3 KB Deadlift (70/53)
6 DB Push Press (50/35)
9/7 Cal on...
Monday 190527
WOD-
“Murph”
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile
*You can wear a 20#(14#) weight vest
**Partition the pull-ups, push-ups, and...