WOD
Monday 170123
For time:
Run 400 Meters
25-20 -15-10 -5 Shoulder to overhead @ 50% of 1 rep max push jerk
5-4-3-2-1 Rope Climbs 15'
Run 400 Meters
Post results to...
Sunday 170122
For time:
25-20-15-10-5
Hang power clean @ 40% - 50% of 1 rep max power clean
50-40-30-20-10
Double unders
Post times to comments and BTWB
Friday 170120
Shoulder Press
1 x 10 at 55% of 1 rep max
1 x 8 at 60% of 1 rep max
1 x 6 at 65% of...
Monday 170116
With a 1 minute clock
Row as many calories as possible
Rest 3 minutes then:
5 Rounds
Row for target calories of 95% of max effort in...
Sunday 170115
As many rounds as possible in 15 minutes of:
30 Double unders
20 Dumbbell hang power cleans
10 Burpees
Post rounds and reps to comments and BTWB
Thursday 170112
5 Rounds with a 3 minute clock:
Calorie Row, 15(12)
12 Box jumps, 24"(20")
9 Deadlifts, @ 60% of 1 rep max
Rest remainder of time
*Score is...
Wednesday 170110
For time:
Run 400 Meters
50 Russian kettlebell swings 53#(35#)
50 Ab mat sit ups
Run 400 Meters
35 Russian kettlebell swings 53#(35#)
35 Ab mat sit ups
Run 400 Meters
20...
Monday 170109
Every minute on the minute for 10 minutes:
6 Power Cleans and push jerks @ 40% - 50% of 1 rep max Power clean
Rest 3...
Sunday 170108
For time:
Run 800m
50 DB snatch, alternating
40 Ab-mat sit-ups
30 Walking lunge steps w/ DB in right hand
30 Walking lunge steps w/ DB in left hand
40...
Thursday 170105
2 Rounds for time:
20 Shoulder to overhead, 115#(75#)
10 Toes to bar
Rest 3 minutes
2 Rounds for time:
15 Shoulder to overhead, 135#(95#)
15 Toes to bar
Rest 3...