Friday, October 19, 2018

WOD

3 Rounds for time of:
30 Push ups
30 Sit ups
15 Pull ups
Post time to comments:
complete a ROMWOD after your workout

Thursday, October 18, 2018

WOD

For time:
20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps
Post time to comments.
Compare to: 121204

Wednesday, October 17, 2018

WOD

Complete as many rounds as possible in five minutes of:
275 pound Deadlift, 3 reps
115 pound Push press, 7 reps
Post number rounds to comments:
Compare to: 110516

Tuesday, October 16, 2018

WOD

Complete as Many Rounds as Possible in 4 min of:
10 Toes to Bar
5 Hang Power Cleans 95lbs/65lbs

AMRAP in 4 min of:
8 Toes to Bar
4 Hang Squat Cleans 95lbs/65lbs

AMRAP in 4 min of:
6 Toes to Bar
3 Hang Squat Cleans Thruster 95lbs/65lbs

Post max number of reps completed:
Compare to: 150408

Monday, October 15, 2018

WOD

Bench press
4-4-4-4 AHAP
then
4 Rounds for time of:
12 Ring dips
12  Ring Supine rows
18 GH Sit ups
Post time to comments:

Sunday, October 14, 2018

Rest Day

Saturday, October 13, 2018

Rest Day

Friday, October 12, 2018

WOD

Hang Snatch
5-5-5-5-5
Post loads to comments:
Compare to:160726

Thursday, October 11, 2018

WOD

5 Rounds for time of:
25 Push ups
25 Goblet Squats 16k
25  Abmat Sit ups

Wednesday, October 10, 2018

WOD

Snatch
3-3-3-3
Cleans
3-3-3-3
Post loads to comments:
Compare to: 161026

Tuesday, October 9, 2018

WOD

Complete as Many rounds as possible in 12 min of:
6 1 Legged squats
6 Hand Release Push up
Post number of rounds completed
Compare to: 180821

Monday, October 8, 2018

WOD

6 Rounds for time of:
40 Double Unders
16 KB Front rack lunge
16 KB Shoulder to Overhead 8 R/8L
Post time to comments
Compare to:171011