WOD
Tuesday 190115
3 Rounds for time:
400m Run
30 Thrusters, 45#(35#)
15 Burpee box jump overs, 24"(20")
Post time to BTWB
Monday 190114
In 12 minutes work up to heavy squat clean
Rest 5 minutes, then
Every :90 x 8 rounds:
1 Power clean + 1 squat clean + 1...
Sunday 190113
As many rounds as possible in 20:00 of
Run 200 meters
20 Wallballs
Row 20(15) calories
20 Russian kettlebell swings
Post rounds and reps to comments and BTWB
Saturday 190112
For time:
5 Muscle ups
100' Handstand walk
10 Muscle ups
50' Handstand walk
15 Muscle ups
25' Handstand walk
Post to BTWB
Today's workout is all about high skill gymnastic movements. ...
Friday 190111
Every 2:00 for 24:00
1 Power snatch
1 Overhead squat
1 Snatch
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How to Do This Empathetic Listening Thing - Justin Kompf
*you can...
Thursday 190110
For time:
Run 400 meters
15 Power cleans 155#(105#)
15 Toes to bar
Run 800 meters
15 Power cleans 155#(105#)
15 Toes to bar
Run 400 meters
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Tuesday 190108
As many rounds as possible in 18:00 of:
3 Rope climbs
30(22) Calories on the rower
60 Double unders
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Monday 190107
12:00 to build to a heavy set of 5 deadlifts
Then:
5 Rounds for time of:
10 Box jumps, 24"(20")
6 Deadlifts at 60% of 5 rep
Post...
Saturday 180105
For time:
50 Wallballs 20#(14#)
40 Med ball cleans 20#(14#)
30 Calories on the rower
40 Wallballs 20#(14#)
30 Med ball cleans 20#(14#)
20 Calories on the rower
30 Wallballs 20#(14#)
20...
Friday 190104
Every 3:00 x 7
9 Bar facing burpees
12 Power snatch 95#(65#)
30 Double unders
*Rest remainder of time
*Scores are slowest and fastest rounds
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