Thursday 5/16/19
Strength Bench Press 10 mins to compete 100 reps at your choice of weight WOD 4 Rounds In a 3 min window 24 Wallballs 20/14 12 Chest to Bar Row […]
Strength Bench Press 10 mins to compete 100 reps at your choice of weight WOD 4 Rounds In a 3 min window 24 Wallballs 20/14 12 Chest to Bar Row […]
Strength 15 mins to find a 3 rep max Overhead Squat WOD For time: 3 rounds: 10 KB Swings 70/53 8 Squat Snatches 95/55 3 Rounds: 8 KB Swings 70/53 6 […]
Skill Skill Handstand Pushups WOD 3 rounds for time: 25 Handstand Pushups 25 Deadlifts 155/105 25 Bar Facing Burpees *scaled options; Pike pushups, 135/95, Burpees
Strength Back Squat Every 2 mins: 6 @ 65% 5 @ 70% 4 @ 75% Every 3 mins: 4 @ 80% 2 @ 85% 1 @ 85-90% 3 @ 85% […]
WOD Buy in: 85 Plate Ground to Overhead 45/25 5 Rounds: 34 Ring Rows 34 aIr Squats 34 Crunches 34 Hang KB Snatch 35/26 *Every 10 Minutes 2 Rope Climbs […]
Strength On a 15 min Clock: Find 2 rep max Thruster Partner WOD 300 Calorie Assault Bike *15 Push-ups when athlete gets off bike **one athlete works while the other […]
Strength Bench Press Perform 5 reps every 2 mins for 16 mins (8 sets) WOD 39-27-15 Calories on the Rower Med Ball Cleans 20/14 Pull-ups (Scaled: jumping pull-ups) *33-22-11 Calories […]
Strength Every 90 seconds for 5 rounds perform 3 Push Press *record weight on board WOD For time: 200m run 20 Shoulder to Overhead 95/65 -2 min rest- 400m run […]
Strength Front Squats 5 sets not for time: 3 Tempo Squats 3-2-1 (3 seconds down, 2 second hold at bottom, 1 second up) *increase weight but do not break posture […]
Conditioning Death by 25 ft shuttle sprint WOD 14-12-10 Power Snatches 95/65 -30 Double Unders after each set (50 singles) 10-8-6 Power Snatches 115/75 -30 Double Unders after each set […]