Archives

WOD 4/29/17

EMOM25 1. Row for Calories x 14/12 2. Burpees x 12/10  3. Bike for Calories x 12/10 4. Toes to Bar x 12/10 5. Med Ball Clean x 14/12 (20#/14#)

WOD 4/28/17

A) Every 90 seconds for 10 rounds: 1. Push Press x 3 2. Strict Rope Climb x 2  B) In teams of 2, with one partner working at a time, alternate rounds to complete: AMRAP12 Thrusters x 4 (115/75) Box Jump x 8 (24/20)

WOD 4/27/17

A) Every 80 seconds for 10 rounds  1. Romanian Deadlift x 3  2. Barbell Ab Roll Out x 6 B) AMRAP15 Ring Dip x 4 Toes to Bar x 8 Calorie Row x 12 Deadlift x 16 (135/95)

WOD 4/26/17

A) Against a 10 minute running clock: Find max unbroken double Unders B) Every 5 minutes for 6 rounds: 40 Double Unders  30 Mountain Climbers  200 meter Run  10 HSPU

WOD 4/25/17

A) Every 90 seconds for 9 rounds: Squat Snatch x 1 Overhead Squat x 2 B) 30-20-10 reps for time: KB Snatch (24/16) KB Overhead Squat Abmat Sit-ups 

WOD 4/22/17

For time: In teams of two, with one partner working at a time:  25 foot Sled Push x 50 Handstand Push-ups x 50 Partner Med Ball Run x 1000 meters (20/14) Hand release push-ups x 50 25 foot Sled Push x 50

WOD 4/21/17

A) Every 90 seconds for 10 rounds  1. Good morning x 5-7 2. Strict Toes to Bar x 3-5 B) 7 Rounds: 100 meter Run  7 Hang Power Snatches (115/75) 7 Knees to Elbow  1 minute Rest 

WOD 4/20/17

A) Every 90 seconds for 10 minutes: 1. Back Squat x 5 2. Strict Pull-up x max reps  B) AMRAP9 3-6-9-12-15-18….reps of: Goblet Squats (24/16) Ring Rows  (for RX on the ring Rows, when laying down on the floor the rings must be above your chest) 

WOD 4/19/17

A)For time: 1600 meter Run  B) 3 Rounds  AMRAP1: Burpees  *rest 1 minute  AMRAP1: Box Jumps (24/20) *rest 1 minute  AMRAP1: Toes to Bar  *rest 1 minute  AMRAP1: Russian KBS (24/16) *rest 1 minute