Saturday, February 29, 2020

Rest Day

Friday, February 28, 2020

WOD

Complete the ROMWOD and spend rest of the hour working on your weakness.
Post the movement

Thursday, February 27, 2020

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:
Compare to 190327
190926

Wednesday, February 26, 2020

WOD

5 Rounds for time of:
10 Hand Stand Push ups
20 Cal Row
Post time to comments:
Compare to: 191129

Tuesday, February 25, 2020

WOD

5 Rounds for time of:
10 Pull ups
20 Kettle bells swings
30 Push ups
Post rounds to comments:

Monday, February 24, 2020

WOD

Shoulder Press
3-3-3-3
then
Ascending Ladder
Clean and Jerk
Burpee over Bar
Toes to Bar
2/2/2,4/4/4,6/6/6. etc
Post number of loads and reps to comments:

Sunday, February 23, 2020

Rest Day

Saturday, February 22, 2020

Rest Day

Friday, February 21, 2020

WOD

3 Rounds for time of:
50 Double Unders
1 min Hand Stand Hold
35 Abmat sit ups
Post time to comments:

Thursday, February 20, 2020

WOD

Every Min on the Min for 15 min complete:
6 Front Squats 75%
6 Toes to Bar
Post number of rounds completed:

Wednesday, February 19, 2020

WOD

Hang Clean, AHAP
5-5-3-2-1 reps
Post loads to comments:
Compare to: 190220

Tuesday, February 18, 2020

WOD

2 Rounds for time of:
50 Cal row
40 Kettle bell swings 24/16k
30 Wall Balls
20 Walking Lunge
10 Pull ups
Post time to comments:

Monday, February 17, 2020

WOD

Complete as many Rounds as Possible in 20 min:
10 DB push press Left
10 DB push press Right
10 Goblet squats, 24k
Post number of rounds to comments:
Compare to: 190218

Sunday, February 16, 2020

Rest Day

Saturday, February 15, 2020

Rest Day

Friday, February 14, 2020

WOD

As many rounds as possible in 20 minutes of:
7 Overhead squat 95 lbs
14 Ball Slams
Run 200m
Post number of rounds to comments:
Comment: 120621

Thursday, February 13, 2020

WOD

Complete As Many Rounds as possible in 15 min
10 Lateral box jumps
10 Front Squats
Post number of rounds to comments:

Wednesday, February 12, 2020

WOD

4 Rounds for time of:
 8 Clean an Jerks  135/115lbs
16 Burpees over Bar
Post time to comments:

Tuesday, February 11, 2020

WOD

Shoulder Press
4-4-4-4-4
then
4 Rounds for time of:
300m Row
20 Thrusters 75/55lb
10 Toes to Bar
Post loads and time to comments:

Monday, February 10, 2020

WOD

5 rounds for time of:
7 Front Squats (body weight)
14 pull ups
Compare to: 171403

Sunday, February 9, 2020

Rest Day

Saturday, February 8, 2020

Rest Day

Friday, February 7, 2020

WOD

50-40-30-20-10 reps for time of:
Kettle bell swings 1.5 pood
Sit ups
Post time to comments:

Thursday, February 6, 2020

WOD

21-15-9 Reps for time of:
Dumbbell squat cleans
Strict pull ups
Deficit Push ups (hands on Db's)
Post time to comments:

Wednesday, February 5, 2020

WOD

Ascending Ladder in 12 minutes:
1 Power Clean
2 Burpees over Bar
1/2,2/4,3/6 ...
Post number of reps each to comments:

Tuesday, February 4, 2020

WOD

Complete as Many Rounds as Possible in 20 minutes of:
5 Power Snatches 115/75lbs
7 Toes to Bar
9 Box Jumps
Post number of Rounds to comments:

Monday, February 3, 2020

WOD

2 Rounds for time of:
10 Kettle Bell Swings 24/16k
20 Push ups
30 Box Jumps
40 Double Unders
50 Jumping Pull ups
40 Double Unders
30 Box Jumps
20 Push ups
10 Kettle Bell Swings 24/16k
Post time to comments

Sunday, February 2, 2020

Rest Day

Saturday, February 1, 2020

Rest Day