WOD
Sunday 210829
WOD-
As many rounds as possible in 20:00 of
Run 400 meters
30 Russian kettlebell swings (pick your own #)
30 Ab mat sit ups
30 Box jumps 24"(20")
Saturday 210828
WOD-
In teams of 2, complete the following for time:
Row 2000 meters
40 Pull ups
40 Power snatch 115#(95#)
Row 1600 meters
30 Chest to...
Friday 210827
WOD-
As many rounds as possible in 15:00 of
Run 200 meters
15 Medball cleans 20#(14#)
10 Ring dips
After party:
3 Rounds for quality of
...
Thursday 210826
WOD-
21-15-9
Calories on the rower
Shoulder to overhead 95#(65#)
Toes to bar
Rest 2:00, then
15-12-9
Calories on the the rower
Shoulder to overhead 115#(75#)
Toes...
Wednesday 210825
WOD-
Heavy Day
12:00 to build to a heavy 2 rep deadlift
Rest 2:00 then,
10:00 to build to a heavy 1 rep power clean
Rest 3:00 then,
As many...
Tuesday 210824
WOD-
"Nate"
Complete as many rounds as possible in
20 minutes of:
2 Muscle-ups
4 Handstand push-ups
8 Kettlebell swings 70#(53#)
SPRINT-
3 Rounds For Time:
36 Russian KB Swings
...
Monday 210823
WOD-
Every 4:00 x 4, Run 500 meters
Then,
As many rounds as possible in 12:00 of:
10 Wall balls 20#(14#) 10'(9')
10 Burpee box jump overs 24"(20)
...
Sunday 210822
WOD-
With a partner,
21:00 Row for max meters
Both partners will row at the same time
*Every 3:00 including 0:00, perform
10 Air squats
10 Push...
Saturday 210821
WOD-
5 Rounds for max reps:
1:00 at each station
Alternating dumbbell snatch (Pick your own #)
Burpees to a 6" target
Calories on the bike
...
Friday 210820
WOD-
Trevor's Birthday WOD
As many rounds as possible in 21:00 of
Row 50 calories
8 Rope climbs
20 Bench press 115#(75#)
*You can break up the reps...