WOD
Monday 210510
WOD-
For time:
"Jackie"
Row 1000m
50 Thrusters 45#(35#)
30 Pull-ups
Rest 3 Minutes, then:
"Nancy"
5 Rounds of:
Run 400m
15 Overhead Squats 95#(65#)
SPRINT-
For time:
50 Cals on the bike or...
Sunday 210509
WOD-
For Time:
400m Sandbag Carry
400m Backward Sandbag Carry
800m Run
800m Backwards Run
Carry is in front of body not on
shoulders. Must hold bag in
a bear hug.
Saturday 210508
WOD-
50 Rounds For Time:
1 Bar Muscle Up
3 Burpees
5 Air Squats
Time Cap: 35 Minutes
SPRINT-
In teams of 2, complete the following for time
Bike 100 calories
100 Dumbbell...
Friday 210507
WOD-
As many rounds as possible
in 12:00 of:
15 GHD Sit-ups
15 Hang Power Snatch 75#(55#)
15 Cal Bike/Ski
Alternate Bike Ski each round
and wipe equipment quickly
with rag before...
Thursday 210506
WOD-
HEAVY DAY:
Deadlift
5 x 10 Rep Max
SPRINT
For time in any order and rep scheme
Run 1200 meters
50 Box jumps
50 Kettlebell swings
50 Hip extensions on GHD
50...
Wednesday 210504
WOD-
5 Rounds, each for time:
200m Sprint
50m Bear Crawl
10 Cal Row
Rest 2 minutes between rounds.
SPRINT-
As many rounds as possible in 8:00 of
10 Medball...
Tuesday 210504
WOD-
Daaang Dangoia's WOD
Buy-in:
100 KB Swings 53#(35#)
Then, 5 Rounds of:
10 Burpees
15 Toes 2 Rings or Bar
20 Double Unders
Cash out:
100 Russian KB Swings 70#(53#)
SPRINT-
As...
Monday 210503
WOD-
For Time:
21-15-9
Shoulder 2 Overhead 115#(95#)
Box Jump Over 30"(24")
SPRINT-
As fast as possible complete:
Row 300(200) meters
15 Dumbbell hang squat cleans
20 Dumbbell reverse lunges
Rest around...
Sunday 210502
WOD-
For Time:
Run 1 mile
30 Deadlifts 225#(155#)
Row 1 mile
20 Cleans 155#(105#)
Bike 1 Mile
10 Snatches 135#(95#)
Saturday 210501
WOD-
Partner WOD:
For Time with one person
working at a time:
200 Wall Balls
150 Cal Row
100 Hand Stand Push Ups
75 15ft Shuttle Runs
SPRINT-
As...