Monday 3/18/2019
Strength/Skill 50 WB 30/20 Everytime ball is droped subtract 5 from your reps. WOD -100 Cal Row -10 KBS 70/53 -80 Push-Ups -10 KBS -60 Sit-Ups -10 KBS -40 Evil […]
Month: March 2019
Friday 3/15/2019
19.4 3 Rounds -10 Snatches 95/65 -12 Bar Facing Burpees 3 Minute Rest 3 Rounds -10 Bar Muscle Ups -12 Bar Facing Burpees 12 Minute Time Cap Including Rest Time.
Thursday 3/14/2019
Skill/Strength 10 Band Sprints WOD 1 Mile Run 5 Rope Climbs 50 Deadlifts (155/110)
Wednesday 3/13/19
Skill/Strength 5×5 Bench @ 80% WOD 3 Rounds: 30 Double-Unders 30/24 Calorie Row 30 Double-Unders 20 Dumbbell Power Snatches (50/35) 30 Double-Unders 10 Burpee Box Jump Overs (24″/20″)
Tuesday 3/12/19
Teams of 2 with a 30:00 Cap: 50/30 Calorie Assault Bike 50 Power Snatches, 50 Thrusters (75/55) 50/30 Calorie Assault Bike 40 Power Snatches 40 Thrusters (95/65) 50/30 Calorie Assault Bike […]
Monday 3/11/2019
Strength/Skill Front Squats 3×10 75%/19.3 Redo WOD 15 Min Window Complete: -15 C&J 95/65 -15 KBS 53/35 -12 C&J 115/80 -12 KBS 53/35 -9 C&J 135/95 -9 KBS 53/35 Remainder […]
Friday 3/7/2019
19.3 For Time -200ft OHDB Lunges 50/35 -50 DB Step Ups 24/20 -50 Strict HSPU -200ft Handstand Walk 10 MINUTE CAP!!!!!!!
Thursday 3/7/19
WOD 15 Power Snatches (65/45) 15 Box Jump Overs, 1 Rope Climb 12 Power Snatches (95/65) 15 Box Jump Overs, 1 Rope Climb 9 Power Snatches (115/80) 15 Box Jump […]
Wednesday 3/6/19
Skill/Strength/Warmup Mile Run WOD 25 Burpees Directly into… 15-12-9 (Females 12-9-6) Row Calories Assault Bike Calories Directly into… 25 Handstand Pushups Directly into… 15-12-9 (Females 12-9-6) Row Calories Assault Bike […]
Tuesday 3/5/2018
Strength/Skill Tabata Core ?Rnds WOD 24 Minutes Every 6min Window complete: -15 Box Jumps 24/20 -25 Wallballs -15 Deadlift 225/155