Archives

WOD – September 27, 2018 at 11:57PM

#WOD 9/27/18 A) Every 90 seconds for 18 minutes (4 sets of each) Station 1: Weighted Strict Pull-up x 3 Station 2: Handstand Walk x 25-50 feet Station 3: L-Sit x 45-60 seconds B) In teams of 2, alternate full rounds to complete 7 rounds each of: Squat Snatch x 3 (135/85lb) Rope Climb x […]

WOD – September 27, 2018 at 12:04AM

#WOD 9/27/18 A) Every 3 minutes for 6 Rounds m: Narrow Grip Bench Press x 4 KB Windmill x 4/4 B) 5 Rounds for max reps/calories: Max Calorie Row x 45 seconds 15 second rest Max Calorie Bike x 45 seconds 15 second rest Max 25 foot Farmers Carry x 45 seconds (20/12kg, every 25 […]

WOD – September 22, 2018 at 12:30AM

#WOD 9/22/18 In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of: Station 1: Box Jumps x 15 (24/20″) Station 2: Russian KBS x 20 (32/20kg) Station 3: Half Burpees x 25 Station 4: Double Unders x 30 Station 5: Rest * […]

WOD – September 20, 2018 at 12:12AM

#WOD 9/20/18 A) 6 Sets: Romanian Deadlift x 5 (keep weights light) Barbell Bent over Row x 5 (same weight) B) 8 Rounds: 1 minute of work, 1 minute of rest… 12/9 Calorie Bike Max Effort Deadlift with time remaining (225/155#)

WOD – September 19, 2018 at 12:16AM

#WOD 9/19/18 A) EMOM12 Minute 1: L-Sit Hold x 30 seconds Minute 2: Superman Hold x 30 seconds B) 2 Rounds for time: 24 Med Ball Clean + Wall Ball Shot (20/14#) 200 meter Run 21 USA KBS (24/16kg) 200 meter Run 18 HSPU 200 meter Run