WOD
Monday 180416
For time:
Row 1000 meters
100 Double unders
50 Push press, 95#(65#)
100 Double unders
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Holy activities Batman!! Do we...
Sunday 180415
5 Rounds for time:
15 GHD sit-ups
100' Prowler push
200m Sprint
Rest 2 minutes
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Thursday 180412
For time:
5-4-3-2-1
Front squat, 225#(155#)
Rope climb
Box jump for 2x the reps, 30"(24")
*Flow is: 5 Front Squats, 5 Rope Climbs, 10...
Tuesday 180410
Every 3 minutes x 5 sets:
3 Deficit deadlifts
*Deficit at 3"-4"
Then, tabata jumping lunges:
8 Rounds of 0:20 of work followed by 0:10 of...
Monday 180409
For time:
1,000 Meter row
Rest 10 minutes
1,000 Meter row
*Log fastest time and strive to be within 0:10-0:20 of previous row or...
Sunday 180408
On a 3 minute clock x 5 rounds:
15 Burpees
15 Toes to bar
In time remaining, as many calories on assault bike as...
Thursday 180405
Press
1-1-1-1-1
Push Press
1-1-1-1-1
Push Jerk
1-1-1-1-1
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"Let's Hold Hands in the Nighthawk Division: Why "RX" means nothing"
Post Open...
Monday 180402
5 Rounds for time of:
1 Round of "DT"
2 Rounds of "Cindy"
*1 Round of "DT" is:
12 Deadlift, 155#(105#)
9 Hang power...
Sunday 180401
As many rounds and reps as possible in 16 minutes of:
2 Rope climbs
20 KB swing, 24kg(16kg)
20 Ab-mat sit-ups
200m Run
Post rounds...
Friday 180330
Every minute on the minute x 8 minutes:
2 Power snatch
Followed by,
7 rounds for time:
3 Power snatch, 135#(95#)
9 Push-ups
18 Air squats
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