WOD

WOD – July 18, 2019 at 11:51PM

#WOD 7/19/19 A) EMOM15 Minute 1. Dumbbell Bear Crawl x 40 feet Minute 2. Turkish Get Up x 2/2 Minute 3. Oblique V-Up Rolls x 40 seconds B) EMOM20 Minute 1. Double Unders x 40 Rope Climb x Max Effort Minute 2. Rest *score total Rope Climbs

WOD – July 18, 2019 at 12:10AM

#WOD 7/18/19 A) “Build” 4 Sets Bench Press x 10 Supinated Barbell Bent over Row x 10 “Burn” 4 Sets not for time: 10 Goblet Squats 10 Pushup + Dumbbell Renegade Row 100 Single Unders B) “Build” 3 Rounds for time: 100 meter Farmers Carry (24/16) 20 Hang Cleans (95/65) 30 Box Jump Overs (24/20”) […]

WOD – July 17, 2019 at 12:54AM

#WOD 7/17/19 A) 5 Rounds: Skull Crusher off Rings x 6-8 Single Leg KB Romanian Deadlift x 4/4 Tall Box Jump x 2 B) In teams of 2, with one partner working at a time alternate full rounds to compete 5 rounds each of: Calorie Bike x 12/9 Overhead Bumper Plate Walking Lunges x 50ft […]

WOD – July 15, 2019 at 11:08PM

#WOD 7/16/19 A) “Build” Barbell Complex: 1 Power Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk 5 Rounds: Barbell Complex x 5/4/3/2/1 “Burn” EMOM15 Min 1. Row x 40 seconds Min 2. Alternating Archer Ring Rows x 40 seconds Min 3. Handstand Hold x 40 seconds (can attempt free standing) […]

WOD – July 14, 2019 at 10:50PM

#WOD 7/15/19 A) “Build” Every 2 minutes for 8 Rounds: Hang Squat Snatch (2 second pause at hang) + Squat Snatch (from the ground) “Burn” EMOM16 Min 1. Slam Ball x 40 seconds Min 2. Cross Body Slam Ball x 40 seconds Min 3. Med Ball Wall Toss (right) x 40 seconds Min 4. Med […]

WOD – July 10, 2019 at 11:05PM

#WOD 7/11/19 A) 5 Sets Barbell/KB Bent over Row x 5 Bulgarian Split Squat x 5/5 B) “Build” 27-21-15-9 Reps for time of: Calorie Row Thrusters (95/65) “Burn” 27-21-15-9 Reps for time of: Calorie Row Goblet Squat to Press (24/16kg)

WOD – July 08, 2019 at 11:15PM

#WOD 7/9/19 A) “Build” 5 Sets: Push Press x 3 GHD Hamstring Raise x 6 “Burn” 5 Sets: YTW Raise x 6 GHD Hamstring Raise x 6 B) “Build” 10RFT 8 Deadlifts (135/85) 6 Hang Cleans 4 Push Jerks *40 Double Under penalty for dropping the Barbell “Burn” 10RFT V-Up x 10 USA KBS x […]

WOD – July 07, 2019 at 10:11PM

#WOD 7/8/19 A) “Strength” Every minute for 6 minutes Overhead Squat x 3 Followed by… Every 2 minutes for 8 minutes Overhead Squat x 1 “Conditioning” EMOM15 Minute 1. Weighted Step Up x 5/5 Minute 2. Banded Crab Walk x 40 feet Minute 3. Wall Climb x 3 B) 3 Rounds 5 minutes of work, […]

WOD – July 06, 2019 at 04:16AM

#WOD 7/6/19 In teams of 2, complete 5 Rounds for time of: Partner Med Ball Run x 400 (1 med ball) Synchronized Med Ball Cleans x 30 each Synchronized Pull-ups x 20 each *share the med ball for the run. The rest of the movements are to be done simultaneously and synchronized, each with their […]