WOD
Thursday 170831
4 Rounds for time of:
15 Toes to bar
15 Ring dips
15 Push-ups
15m Handstand walk
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Your nugget of...
Monday 170828
Take 15 minutes to establish a heavy back squat
Then, 5 rounds:
300(250) Meter row
5 Back squat @ 75% of heaviest
Rest 2...
Sunday 170827
For time:
50-40-30-20-10
Russian kettlebell swings, 53#(35#)
Ab mat sit ups
Double unders
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Thursday 170824
10 Round for time:
Row 20(16) calories
Sprint 200 Meters
Rest 1 minutes between rounds
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Break, I don't need no...
Wednesday 170823
Every minute on minute for 20 minutes
1 Power clean
*Start at 50% of 1 rep max and add 5 pounds each minute.
Rest 5 minutes then:
As...
Monday 170821
For time:
Run 1000 Meters
15 Deadlifts, 275#(185)
9 Burpee bar muscle ups
Run 800 Meters
12 Deadlifts, 275#(185#)
6 Burpee bar muscle ups...
Sunday 170820
In teams of 2 complete as many rounds as possible in 18 minutes of:
15 Overhead squats, 75#(55#)
15 Toes to bar
15 Front...
Friday 170818
8 Rounds for time of:
12 Dumbbell deadlifts 40#(25#)
50' Dumbbell farmers carry 40#(25#)
9 Dumbbell Hang power cleans 40#(25#)
50' Dumbbell farmers carry 40#(25#)
6 Dumbbell shoulder to...
Thursday 170817
As many rounds as possible in 12 minutes of:
20 Wallballs 20#(14#)
10 Ring dips
30 Double unders
Rest 5 minutes
Then, as a...
Monday 170714
For time:
30 Back Squats, 135#(95#)
30 Handstand push ups
20 Front Squats, 135#(95#)
20 Strict handstand push ups
10 Overhead squats, 135#(95#)
10...