Monday, September 30, 2019

WOD

5 Rounds for time of:
200m Run
12 Power Snatch 95/75lbs
12 Pull ups
Post number of rounds to coments:

Sunday, September 29, 2019

Rest Day

Rest Day

Friday, September 27, 2019

WOD

7 Rounds for time of:
9 Ring Dips
12 Ball Slams
15 Pull ups
Post time to comments:

Thursday, September 26, 2019

WOD

Complete as many rounds as possible in 15 min of:
5 Sumo Deadlift High Pull, 95/65lbs
10 HSPU
15 Squats
Post number of rounds to comments: 190327

Wednesday, September 25, 2019

WOD

Annie
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
Post time to comments:
Compare to: 190328

Tuesday, September 24, 2019

WOD

Complete as many rounds as possible in 20 minutes of:
40 cal Row
30 Air Squats
20 Kettle Bell Swings
10 Pull ups
Post number of rounds to comments:

Monday, September 23, 2019

WOD

15-12-9 Reps for time of:
Hang Power Cleans
Overhead Squats
Post time time to comments:

Sunday, September 22, 2019

Rest Day

Saturday, September 21, 2019

Rest Day

Friday, September 20, 2019

WOD

For Time:
Row 1500m
Run 1500m
Post time to comments

Thursday, September 19, 2019

WOD

5 Rounds for time of:
20 Goblets Squats 24/16k
20 Push ups
Post time to comments:

Wednesday, September 18, 2019

WOD

3 Rounds for time of:
6 Clean and Jerks 135/95lbs
12 Toes to Bar
24 Squats
Post time to comments:

Tuesday, September 17, 2019

WOD

Strength Day
Deadlift 75% of 1 RM, slight increase each set
5-5-5-5-5 reps
Post loads to comments

Monday, September 16, 2019

WOD

Complete as many rounds as possible in 20 minutes of:
20 Wall Ball shots 20/14lbs
20 Kettle Bell Swings 24/16k
10 Pull ups
10 Dips
Post number of rounds to comments:

Sunday, September 15, 2019

Rest Day

Saturday, September 14, 2019

Rest Day

Friday, September 13, 2019

WOD

3 Rounds for time of :
Run 400m
40 Ball Slam 30lbs
200m Farmers carry 16k
Post time to comments
ROMWOD

Thursday, September 12, 2019

WOD

5 Rounds for time of:
500m Row
8 Box jumps
8 DB Thrusters 40/30lbs
Post time to comments:

Wednesday, September 11, 2019

WOD

12 Minutes of ascending ladder of:
3 Front Squats 115/85lbs
2 Toes to Bar
1  Burpees
Post total number of reps to comments:

Tuesday, September 10, 2019

WOD

5 Rounds for time of:
9 Cleans 145lbs/95lbs
45 Double Unders
Post time to comments:

Monday, September 9, 2019

WOD

As Many Rounds as Possible in 15 minutes of:
12 Pull ups
36 Kettlebells swings, 24/16k
Post number of rounds to comments:

Sunday, September 8, 2019

Rest Day

Saturday, September 7, 2019

Rest Day

Friday, September 6, 2019

WOD

Complete As Many Rounds as Possible in 12 minutes of:
15 Cal Assault Bike
20 reps DB snatch (alt)
10 Pull ups
Post number or rounds to comments:

Thursday, September 5, 2019

WOD

4 Rounds for time of:
Run 400m
15 Body Weight Deadlifts
Post time to comments:

Wednesday, September 4, 2019

WOD

Complete as many rounds as possible in 15 min of:
Row 500m
20 Pull ups

Tuesday, September 3, 2019

WOD

3 Rounds for time of:
Walking Lunge, 50 ft 50/35/lb DB
Push Press, 15 reps, 50/35lb DB
Post time to comments:

Monday, September 2, 2019

WOD

For time:
5 Muscle-ups
95 pound Front squat, 15 reps
10 Muscle-ups
95 pound Front squat, 30 reps
15 Muscle-ups
95 pound Front squat, 45 reps
10 Muscle-ups
95 pound Front squat, 30 reps
5 Muscle-ups
95 pound Front squat, 15 reps
Post time to comments.
Remember don't forget to Post!

Sunday, September 1, 2019

Rest Day