WOD
Saturday 150731
In teams of 2 complete the following for time:
Run 800 meters
50 Front squats, 115#(75#)
50 Bar facing burpees
40 Shoulder to overhead, 115#(75#)
40 Lateral hops over...
Friday 150731
For time:
5 Rounds
20 Pull ups
30 Push ups
40 Ab Mat sit ups
50 Walking lunge steps
Rest ~ 2 minutes between rounds
Post time to comments or BTW
CROSSOVER...
Thursday 150730
Back Squat
10-8-6-4-2 reps on the 3:00 minute send off
Then,
3 x 5 Tempo back Squats @ 50% of 2 rep, 33x1
*For tempo work the numbers/ letter...
Wednesday 150729
As many rounds as possible in 20 minutes of:
5 Muscle ups
50 Double unders
10 Handstand push ups
100 Meter run
Post rounds and reps to comments and...
Tuesday 150728
3 Rounds for time of:
Row 300(250) Meters
20 KB Swings 32 kg(24kg)
15 Toes to bar
Post to BTWB
The O2X Summit Challenge is just a few weeks...
Saturday 150725
For time:
50 Meter handstand walk
5 Burpee box jumps, 20"
40 Meter handstand walk
10 Burpee box jumps, 20"
30 Meter handstand walk
15 Burpee box jumps, 20"
20 Meter...
Thursday 150723
Take 20 minutes to establish a 1 rep max of the following complex:
1 Snatch + 2 overhead squats
Then, every minute on the minute for...
Wednesday 150722
As many rounds as possible in 15 minutes of:
50 Double unders
10 Deadlifts, 135#(95#)
Post rounds to comments and BTWB
Don't be good at. . . ....
Tuesday 150721
2 Rounds for time:
Row 20 calories
20 Strict pull ups
Row 20 calories
20 Strict ring dips
Post time to BTWB
If you don't follow Rob MacDonald on Instagram...
Monday 150720
Bench Press
10 - 8 - 6 - 4 - 2
then 3 x max effort bench press @ 50% of 2 rep
rest 3 minutes...