WOD
Friday 190405
Back Squat
5 x 2 @ 85 %
Then:
4 Rounds:
On a 3:00 clock:
Run 400 meters, with the remaining time perform as many
Burpees...
Thursday 190404
Deadlift
5 x 1 @ 90%+
Then, 4 Rounds for quality of:
10 Hip extensions
10 GHD sit ups
10 Turkish get ups 35#(26#), 5 on right, 5 on...
Wednesday 190403
Complete the following for time:
Row 50(40) calories
20 Ring muscle ups
Row 40(30) calories
15 Ring muscle ups
Row 30(20) calories
10 Ring muscle ups
*20:00 Time cap
Post score to...
Tuesday 190402
Front Squat
5 x 1 @ 90%+
Then:
3 - 5 Rounds for quality of
12 Bulgarian split squats (6R/6L)
12 Lateral box step ups (6R/6L)
20 Meter broad...
Monday 190401
Shoulder Press
5 x 1 @ 90%+
Then:
3 Rounds for time of:
10 Right arm hang dumbell clean and jerk 40#(25#)
50 Double unders
10 Left arm hang...
Sunday 190331
3 Rounds for time of:
Row 100(70) calories
50 Air squats
25 Strict pull ups
Post times to comments and BTWB
Saturday 190330
"The Dangoia"
As many rounds as possible in 20:00 of:
10 Box jump overs 24"(20")
15 Kettlebell swings 53#(35#)
20 Double unders
24 Alternating dumbbell snatch 40#(25#)
Post scores to...
Friday 190329
Back Squat
5 x 3 @ 75 %
Then:
As many rounds as possible in 10:00 of:
14 Wall balls 20#(14#)
7 Toes to bar
Post to BTWB
Thursday 190328
Deadlift
5 x 2 @ 85 %
Then:
For time:
5 Rounds for time of:
Row 300(250) meters
20 Push ups
Post loads and times to comments and BTWB
Wednesday 190327
As many rounds as possible in 21:00 of:
20 Supine ring rows
Run 200 meters
2 Rope climbs
Run 200 meters
Post to BTWB