WOD
Saturday 210130
WOD-
As many rounds/reps as possible in 12:00 of:
50 Double Unders
35 Sit-ups
5 Bar Muscle Ups
SPRINT-
For time:
Row 1000 meters then,
5 Rounds of:
10...
Friday 210129
WOD-
4 x 3:00 minute AMRAP Repeats:
10 Box Jumps 30"(24")
10 Hang Power Snatches 75#(55#)
10 Handstand Push-ups
SPRINT-
5 Rounds for max reps of:
With a 2:30 clock...
Thursday 210128
WOD-
HEAVY DAY
7 x 3 rep
Deadlifts as heavy as possible across all sets
SPRINT-
Complete the following for time:
Row 2000(1600) meters
10 Medball cleans
Row 1500(1200) meters
20 Medball cleans
Row...
Wednesday 210127
WOD-
For Time:
15, 14, 13, ...3,2,1
Single DB/KB Thruster 50#(35#)
1,2,3,...,13,14,15
Pull Ups
SPRINT-
As many rounds as possible in 15:00 of
Bike or ski 20(15) calories
10...
Tuesday 210126
WOD-
For Time:
5k Row
*Every 3 Minutes 5 Sandbag Over Shoulder
SPRINT-
5 Rounds for time of:
20 Russian kettlebell swings
10 Toes to bar
20 Box jump overs
10 Pull ups
Verve...
Monday 210125
WOD-
For Time:
12-9-6
Front Squat 185#(125#)
Burpee Box Jump Over 24"(20")
Toes-2-Bar
SPRINT-
As many rounds as possible in 18:00 of
30 Double unders
10 Single arm dumbbell thruster right
10 Single...
Saturday 210123
WOD-
PARTNER WOD: 50 Rounds for time:
1 Power Snatch 135#(95#)
3 Box Jump Overs 24"(20")
5 Push-ups
Partner 1 does a round, then partner 2 does the next.
Alternate...
Friday 210122
WOD-
As many rounds as possible in 14:00 of:
10 Chest-2-Bar Pull-ups
20 Wall Balls 20#(14#) 10'(9')
30 Double Unders
SPRINT-
Every 2:30 x 4 rounds
10 Dumbbell bench press
Rest...
Thursday 210121
WOD-
For Time:
9-15-21
Handstand Push-ups
Deadlift 185#(115#)
Bar Facing Burpees
SPRINT-
5 Rounds of, with a 2:30 clock
10 Dumbbell hang power cleans
5 Weighted burpees holding 2 dumbbells
With the remaining time,...
Wednesday 210120
WOD-
8 Rounds For Completion:
Row 250m easy
Row 250m as hard as possible
SPRINT-
Complete the following for time:
100 Wall balls
100 Box jumps
100 Calories on the bike
1:00 L...