WOD
Saturday 171209
5 Rounds for time:
20 Burpees
50' Single arm, DB overhead walking lunge
10 Right arm DB push press
50' Single arm DB overhead...
Thursday 171207
Every minute on the minute x 24 rounds, alternating:
Minute 1: 15(12) Calories on assault bike
Minute 2: 100' Prowler push
Minute 3: Suicide...
Monday 171204
In 15 minutes build to a heavy 1 rep snatch
Rest 5:00 then,
Every 2 minutes for 5 rounds:
1 x 3 position snatch...
Sunday 171203
3 Rounds for time:
10 Clean & jerk @ 50% of heaviest C&J
5 Muscle-ups
100' Bear crawl
Post times to comments and BTWB
Saturday 171202
As many rounds and reps s possible in 20 min of:
1 Rope climb
10 Box jump overs
Row 250 Meters
Post to BTWB
SQUASH!!!
STUFFED ACORN...
Thursday 171130
Tabata That Thing
8 Rounds of :20 work, :10 rest, alternating between stations:
Chin over bar hold
Ring support hold
Hollow body hold
Handstand hold
Post results to comments and...
Wednesday 171129
As many rounds and reps as possible in 8 minutes of:
40 Double unders
4 Squat snatch @ 60% of Monday's heaviest
4 Bar facing burpees
Post results...
Monday 171127
In 15 minutes build to a heavy 1 rep snatch
Rest 5:00 then,
Every 2 minutes for 5 rounds:
1 x 3 position snatch...
Sunday 171126
3 Rounds for reps:
1 Minute box jumps, 24"(20")
1 Minute Hang power clean, 95#(65#)
1 Minute lateral jumps
1 Minute sumo deadlift high...
Saturday 171125
4 Rounds for time:
30 Calorie row
Then, 3 rounds of "Cindy"*
*"Cindy"
5 Pull-ups
10 Push-ups
15 Air squats
Post time to BTWB
COFFEE CRUSTED PORK TENDERLOIN – see full recipe...