Friday, November 17, 2017

WOD

Complete as many rounds as possible in 4 min of:
10 Pull ups
10 One legged squats
then

Complete as many rounds as possible in 4 min of:
7 Power Snatch
7 Overhead squats
7 Pull ups
Post number of rounds to comments:

Thursday, November 16, 2017

WOD

21-15-9-15-21 reps for time of:
Goblet squats 1.5/1.0 pood
Kettle bell swing 1.5/1.0 pood
Post your time to comments:

Wednesday, November 15, 2017

WOD

Complete as Many Rounds as Possible with a partner in 20 min of:
10 reps of Curtis P 95/65lbs
10 reps of Man Makers
Post number of rounds to comments:

Tuesday, November 14, 2017

WOD

Clean and Jerk
2 reps at 60%
2 reps at 65%
2 reps at 70%
2 reps at 75%
Post loads to comments:
then

4 Rounds for time of:
21 Cal rowing
18 Wall Balls
15 Kettle Bell Swings 24k/16k
12 Burpees
Post time to comments:
Compare to: 170531

Monday, November 13, 2017

WOD

Complete as many rounds as possible in 15 minutes of:
8 Muscle ups
8 Power Cleans 135/95lbs
Run 40m shuttle
Post number of rounds to comments:
Compare to: 170912

Sunday, November 12, 2017

Rest Day

Rest Day

Friday, November 10, 2017

WOD

Warm up
Spend time on the 5 movements you DON’T do well.
Finish with yogo session if you are able.
Post the movements you practiced to comments.

Thursday, November 9, 2017

WOD

Helen"
3 Rounds for time of:
Run 400m
21 Kettle bell swings 24/16k
12 Pull ups
Post time to comments
Compare to: 

Wednesday, November 8, 2017

WOD

Complete as many rounds as possible in 12 minutes of:
12 Deadlifts 115/85lbs
8 Cleans 115/85lbs
6 Shoulder to overhead 115/85lbs
Post number of rounds to comments:

Tuesday, November 7, 2017

WOD

Back Squats
5-3-3-1
then
For time:
20 Pull ups
20 Kettle bell swings 24/16k
40 Push ups
20 Kettle bell swings 24/16k
80 Air Squats
20 Kettle bells swings 24/16k
100 Double Unders
20 Kettle bells swings 24/16k
Post Time to comments:

Monday, November 6, 2017

WOD

 6 Rounds for time of:
10 Power Cleans 95/65lbs
10 Pull ups
15 Wall Balls 20/14lbs
Post time to comments :

Sunday, November 5, 2017

Rest Day

Saturday, November 4, 2017

Rest Day

Friday, November 3, 2017

WOD

Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
OR
Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
Post your choice of girl and rounds completed to comments.

Thursday, November 2, 2017

WOD

5 Deadlifts 3/4 body wt.
25 Pull ups
10 Deadlifts
20 Pull ups
15 Deadlifts
15 Pull ups
20 Deadlifts
10 Pull ups
25 Deadlifts
5 Pull ups
Post your time to comments
Compare to:  130502

Wednesday, November 1, 2017

WOD

Three rounds for time of:
9 Thrusters 95lbs
21 Toes to Bar
9 Push Press 95lbs
21 Pull ups
9 Power Cleans 95lbs
Run 200m
Post time to comments:
Compare to: 170510