WOD
Thursday 180628
Every 2:30 x 5 rounds:
1 Shoulder press
Every 3 minutes x 5 rounds:
1 Push press
Every 3 minutes x 5 rounds:
1 Push jerk
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Tuesday 180626
"Fight Gone Bad"
3 Rounds for reps:
1:00 Wall ball, 20#(14#)
1:00 Sumo deadlift high pull, 75#(55#)
1:00 Box jump (20")
1:00 Push press, 75#(55#)
...
Monday 180625
For time:
75 Back squats, 135#(95#)
*At the top of each minute, including 0:00 perform 35 double unders.
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Sunday 180624
For time:
1,000m row
30 DB snatch, alternating, 40#(25#)
30 Push-ups
750m row
20 DB snatch, alternating, 40#(25#)
20 Strict handstand push-ups
500m row
10 DB snatch, alternating, 40#(25#)
100' Handstand walk
250m row
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Thursday 180621
As many rounds and reps as possible in 20 minutes of:
5 Chest to bar pull-ups
10 Wall ball shots, 20#(14#) to 10' target
15 Kettlebell swings,...
Tuesday 180619
Every 2:00 x 4 sets:
5 Strict pull-ups
Then, 5 Rounds for time:
15 GHD sit-ups
5 Ring muscle ups
Into
100-meter double kettlebell front rack walk, 53#(35#)
*The...
Monday 180618
For time, 2 Rounds of:
10 Snatches, 175#(125#)
12 Bar facing burpees
Into, 2 Rounds of:
10 Snatches, 115#(75#)
12 Bar facing burpee
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Sunday 180617
As many rounds as possible in 20 minutes of:
Row 250 meters
25 Kettlebell swings, 35#(26#)
Run 200 meters
25 Ab mat sit ups
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Saturday 180616
For time with a partner:
Partner 1 rows 500 meters
then
Partner 2 rows 500 meters
Then:
2 Rounds of
50 Synchro wallballs 20#(14#)
200 Meter kettlebell farmers walk 70#(53#)
*Accumulate...
Thursday 180614
For time:
30 - 20 - 10
Doulbe kettlebell front squats, 53#(35#)
Calorie Row (Women's calories = 21 - 15 - 9)
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