WOD
Saturday 220820
WOD-
As many rounds as possible in 24:00 of
10 GHD sit ups
15 Ring push ups
20 Ring rows
Every 4:00 including 0:00
Run 200 meters
2 Rope...
Friday 220819
WOD-
For time:
50 Toes to bar
40 Box jump overs 24"(20")
30 Eye level kettlebell swings 70#(53#)
20 Goblet lunges with kettlebell 70#(53#)
10 Burpee bar muscle ups
20 Goblet...
Thursday 220818
WOD-
Every 3:00 x 5 sets
4 Push press + 1 Push jerk
Rest ~ 5:00 then,
5 Rounds for time of:
10 Shoulder to overhead *
12 Calories on...
Wednesday 220817
WOD-
As many rounds as possible in 25:00 of
10 Hang power cleans 115#(75#)
5 Ring muscle ups
10 Front squats 115#(75#)
8 Handstand push ups
SPRINT-
25 Minute AMRAP:
Row/Bike/Ski...
Tuesday 220816
WOD-
Geoff Brummett Birthday WOD
For time:
Row 994 Meters
then
8 rounds of
14 Deadlifts 95#(65#)
33 Double unders
then
Row 995 Meters
*If you would like a birthday workout, you...
Monday 220815
WOD-
Every 3:00 x 5 sets
5 Pause back squats*
*Slow lowering to below parallel, :03 pause, then up fast
**Aim for heavier than last week
Rest 5:00 then,
For...
Sunday 220814
WOD-
Every 5:00 x 3
Row 750 meters at a conversational pace
Then,
As many rounds as possible in 16:00 of
30 Single arm suitcase kettlebell deadlifts 53#(35#)
25...
Saturday 220813
WOD-
As far as possible in 5:00 of
Row 20 calories
20 Toes to bar
20 Kettlebell swings
Row 20 calories
20 Push ups
20 Dumbbell hang power cleans
Row 20 calories
20...
Friday 220812
WOD-
10 Rounds for time of
9 Deadlifts 185#(125#)
8 Bar facing burpees
7 Kipping pull ups
SPRINT-
5 Minute AMRAP:
21 Row Calories
6 Wall Walks
Rest 2 Minutes
5 Minute AMRAP:
15...
Thursday 220811
WOD-
Every 3:00 x 5 sets
1 Shoulder press + 4 Push press
Rest around 5:00 then,
5 Rounds for time of:
8 Push press 115#(75#)
25 Single unders
8 Toes...