WOD
Wednesday 210630
WOD-
HEAVY DAY
7 x 5 Reps
1 & 1/2 Front Squats from floor
SPRINT-
Complete the following for time:
27-21-15-9
Double kettlebell deadlifts
Calories on the bike or ski erg
Seated dumbbell...
Tuesday 210629
WOD-
For Time:
Run 1 mile, then
3 Rounds of:
25 Handstand Push Ups
25 GHD Sit-ups
Then:
Run 1 mile
SPRINT-
10 Rounds of
10 Dumbbell hang squat cleans
10 Ab mat...
Monday 210628
WOD-
As many rounds as possible in
12:00 of:
20 Single Leg Toes-2-Bar (Alt)
20 Suitcase Deadlift 70# (53#)
10 Box Jump 30" (24")
SPRINT-
With a 10:00 clock
Row...
Saturday 210626
Today we will be do a we will be doing a PRIDE WOD. Your attendance will help us raise money to donate to The...
Friday 210625
WOD-
10 Rounds For time:
Run 200m
3 Power Snatch 135#(95#)
SPRINT-
As many rounds as possible in 18:00 of
Run 400 meters
15 Box jump overs
10 Burpees
Thursday 210624
WOD-
HEAVY DAY:
5 x 8 Rep Max
Back Squat to Med Ball
*Med ball or other target where hip is
below top of knee for full range...
Wednesday 210623
WOD-
For Time:
21-15-9
Push Jerk 115#(85#)
Cal Row
4" Deficit Deadlift 115#(85#)
SPRINT-
As many rounds as possible in 10:00 of
12 Wall balls
12 Russian kettlebell swings
24 Double...
Tuesday 210622
WOD-
As many rounds as possible in
20:00 of:
10 Pull-ups
25ft Goblet Walking Lunge 53#(35#)
10 Burpee + Air Squat
25ft Goblet Walking Lunge 53#(35#)
SPRINT-
As many...
Monday 210621
WOD-
For Time With a partner, 3
Rounds of:
Partner 1: Ski 250m
Partner 2: Handstand Hold
Switch, then:
Partner 2: Ski 250m
Partner 1: Handstand...
Sunday 210620
WOD-
3 Rounds For time:
10 Hang Power Clean 135#(95#)
10 Deadlifts 135#(95#)
500 Meter row