Friday, June 30, 2017

WOD

 AMRAP in 20 min of:
16 Push press 95/65lbs
16 Pull ups
Run 50m odd rounds
Run 200m even rounds
Post number of rounds to comments:

Thursday, June 29, 2017

WOD

5 Rounds for time of:
20 push ups
30 goblet Squats 24/16k
Post time to comments:

Wednesday, June 28, 2017

WOD

3 Rounds for time of:
24 Box jumps 24"
16 One legged squats
12 Dumb bells power snatch 40/20lbs
Post time to comments:

Tuesday, June 27, 2017

WOD

5 Rounds for time of:
Run 50m
16 Deadlifts, body weight
16 Ring Dips
1 min break
Post your time to comments:

Monday, June 26, 2017

WOD

Complete EMOM for 10 min of:
3 reps of Front Squats at 60% of 1 RM
then
Complete AMRAP for 15 min of:
21 Clean and Jerks 95/65
15 Pull ups
9 Sit ups
Post loads to comments:

Sunday, June 25, 2017

Rest Day

Saturday, June 24, 2017

Rest Day

Friday, June 23, 2017

WOD

Choose 3 of your weakest movements
Then do a 12 min AMRAP with 12 reps each

Thursday, June 22, 2017

WOD

Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
10 handstand push-ups
20 hip extensions
Post rounds completed to comments.

Wednesday, June 21, 2017

WOD

3 rounds for time of:
Run 400 meters
35-lb. dumbbell thrusters, 21 reps
Post time to comments.

Tuesday, June 20, 2017

WOD

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.

Monday, June 19, 2017

WOD

Deadlifts
6-4-4-3-2-2, more info on the board

12 AMRAP of:
12 Burpees
12 Pull ups
12 Kettle bell Thrusters 16k/12k
Post loads and number of rounds to comments:

Friday, June 16, 2017

WOD

Complete 50 pull ups
then
Overhead Squats
5-3-3-1
then
Complete 50 Ring Dips
Post load to comments:

Thursday, June 15, 2017

WOD

5 Rounds for time of:
4 Deadlifts 185/145lbs
8 Hang Power cleans 115/85lbs
10 Ring dips
12 Box Jumps 24/20

Wednesday, June 14, 2017

WOD

Shoulder Press
5-5-5-5
Then
3 Rounds for time of:
Run 50m shuttle
20 4 count flutter kicks
10 Burpee toes to bar
Great workout for outside
Post loads and time to comments:

Tuesday, June 13, 2017

WOD

10 Rounds for time of:
Run 40m
15 push ups
Rest 1min between rounds
Post time to comments:

Monday, June 12, 2017

WOD

Complete AMRAP in 15 minutes of:
Run 200m
12 Pull ups
8 145lb front squats (from floor)
Post number of rounds to comments:

Sunday, June 11, 2017

Rest Day

Saturday, June 10, 2017

Rest Day

Friday, June 9, 2017

WOD

"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Post time to comments.
Compare to: 150617

Thursday, June 8, 2017

WOD

5 Rounds for time of:
9 Overhead squats
15 Hang Cleans(squat)
21 Push ups
Using one bar post time and load to comments:

Wednesday, June 7, 2017

WOD

Snatch
3-3-3-3-3
Start at 60% 1RM add 5% each set
Post your loads to comments:

Tuesday, June 6, 2017

WOD

For Time:
Run 400m
50 box jumps 24"
Run 200 m
40 Front Squats 75lbs
Run 100m
30 Toes to Bar
Run 50m
20 Burpees
Run 25m
10 HSPU
Post time to comments

Monday, June 5, 2017

WOD

3 Rounds for time of:
21 Wall Balls 20/14
15 Toes to Bar
9  Clean and Jerks
Post time to comments

Sunday, June 4, 2017

Rest Day

Saturday, June 3, 2017

Rest Day

Friday, June 2, 2017

WOD

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettle bell X 21 swings (or 55 pound dumbbell swing)
 12 Pull-ups

Post time to comments:

Thursday, June 1, 2017

WOD

For Time of:
Run 400m
95 lbs snatch, Overhead squat 8 reps
Run 400m (around building twice)
95lbs snatch, Overhead squat 12 reps
Run 200m (around building once)
95lbs snatch, Overhead squat 16 reps
Run 200m
95lbs snatch, Overhead squat 20 reps
Post time to comments
Compare to:  160601