WOD
Thursday 210819
WOD-
With a 3:00 clock
Run 200 meters
5 Sandbag ground to over shoulder
With the remaining time,
As many alternating forward lunges as possible
Rest 2:00 x 5 rounds
Score...
Wednesday 210818
WOD-
As many rounds as possible in 25:00 of
Row 24(18) calories
8 Toes to bar
12 Russian kettlebell swings 53#(35#)
16 Box jump overs 24"(20")
SPRINT-
As many rounds as...
Tuesday 210817
WOD-
Heavy Day
In 20:00, build to a heavy 1 rep power snatch
Rest 3:00 then,
Every minute on the minute x 10:00
1 Power snatch at 80%...
Monday 210816
We all know how important nutrition is to our overall health and wellness. The adage, You can't out train a bad diet is completely...
Sunday 210815
WOD-
As many rounds as possible in 18:00 of
Row 500(400) meters
15 Box jump overs
15 Supine ring rows
Saturday 210814
WOD-
For time:
Run 400 meters
25 Back squat 135#(95#)
Run 800 meters
10 Back squat 185#(125#)
Run 1200 meters
15 Back squat 205#(135#)
SPRINT-
30 minute AMRAP:
400 meter Run
10 Dips
10...
Friday 210813
WOD-
3 Rounds of:
With a 2:30 clock
10 Deadlifts 135#(95#)
With the remaining time;
Row as many calories as possible
Rest 1:30 minutes between rounds
After...
Thursday 210812
WOD-
3 Rounds for time of:
75 Double unders
20 Toes to bar
5 Rope climbs
After party:
As a class, 7:00 of 50' prowler pushes
SPRINT-
For Time:
60 Cal Row
50...
Wednesday 210811
WOD-
HEAVY DAY
Every 2:00 x 12 rounds
1 Power clean + 1 hang power clean
Then:
For time:
50 Hang power cleans @ 55% of today's heaviest
...
Tuesday 210810
WOD-
For time:
10-9-8-7-6-5-4-3-2-1
Thrusters 135#(95#)
1-2-3-4-5-6-7-8-9-10
Wall walks
*20:00 time cap
SPRINT-
For Time:
Row 1,500 meters
32 Devils Press
Row 1,000 meters
16 Devils Press
Row 500 meters
8 Devils Press