Monday, August 31, 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:

Sunday, August 30, 2020

Rest Day

Saturday, August 29, 2020

Rest Day

Friday, August 28, 2020

WOD

Complete as many rounds as possible in 12 minutes of:

Clean into 5 Front squats

10 GH Sit ups

Post number of rounds to comments:

Thursday, August 27, 2020

WOD

3 Rounds for time of:


30 Cal row

25 Kettle bells swings 24/16k

10 Burpee box jump

Post number of rounds to comments


Wednesday, August 26, 2020

WOD

Strength Day


Snatch

6-4-2-1

Clean

6-4-2-1

Post loads to comments:

 

Tuesday, August 25, 2020

WOD

 Complete as many rounds as possible in 20 minutes of:

12 Pull ups

6 Cleans 

Post number                                          


Monday, August 24, 2020

WOD

 3 rounds for time of:

20 squats
10 sit ups
5 push ups
30 squats
15 sit ups
10 push ups
40 squats
25 sit ups
15 push ups
Run 200 m
30 squats
15 sit ups
10 Push ups
20 squats
15 sit ups
5 Push ups
Run 200 m

Post time to comments:

Compare to: 160830

Sunday, August 23, 2020

Rest Day

Saturday, August 22, 2020

Rest Day

Friday, August 21, 2020

WOD

 

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

Compare to: 200609

Thursday, August 20, 2020

WOD

3 Rounds for time of:

20 Push ups

10 Toes to Bar

10 Walking Lunge steps w/45lb plate

Wednesday, August 19, 2020

WOD

 Strength Day

Push Press

5-3-3-1

Front Squats

5-3-3-1

Post loads to comments:

 


Tuesday, August 18, 2020

WOD

 4 Rounds for time of:

9 Pull ups 95lbs/65lbs

9 Thusters

Post time to comments:


Monday, August 17, 2020

WOD

 Complete as many rounds as possible in 12 min of:

12 Hang Power Cleans 95lbs/65lbs

12 Burpees over the bar

 


Sunday, August 16, 2020

WOD

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

Compare to: 200609

Rest Day

Saturday, August 15, 2020

Rest Day

Friday, August 14, 2020

WOD

 Complete as many rounds as possible in 12 minutes of:

40 Double Unders

40 Push ups

20 Abmat sit ups

Post number of rounds to comments:

Thursday, August 13, 2020

WOD

 Complete as many rounds as possible in 20 minutes of:

Run 400 meters

15 L pull-ups
15 hip extensions

Post rounds completed to comments.

 

Wednesday, August 12, 2020

WOD

 Complete 10 rounds
Hang Clean (squat as always)
Every minute perform 3 rep increase the load each round with max effort on last set.
Start at 60% 1 rep max
Post loads to comments: 

Compare to: 160215 

 

Tuesday, August 11, 2020

WOD

 3 Rounds for time of:

15 Front Squats 145lbs

15 Pull ups

Post Time to comments:


Monday, August 10, 2020

WOD

Complete as many rounds as possible in 12 minutes of:

8 Deadlifts 145lbs

8 Hand Stand Push ups

Post number of rounds to comments:

Sunday, August 9, 2020

Rest Day

Saturday, August 8, 2020

Rest Day

Friday, August 7, 2020

WOD

For Time:

Cal Row

Double Unders

50-40-30-20-10

Post time to comments:

Thursday, August 6, 2020

WOD

For Time:
Buy in
Rower 400m,
5 rounds of
25 Goblet squats  16k/12k
25 Walking Lunges
20 Push press 55lbs/ 75lbs
Buy out
Run 400m run
Post time to comments:

Wednesday, August 5, 2020

WOD

Push Press
3-3-3-3
Cleans
3-3-3-3
Post loads to comments:

Tuesday, August 4, 2020

WOD

3 rounds for time of:
500-m row
21 push-ups
12 strict toes-to-rings
Post time to comments.
Post time to comments:

Monday, August 3, 2020

WOD

5 Rounds for time of:
20 Walking Lunges w/25 lbs overhead
30 Sit ups
40 double Unders or run 800m
Post time to comments:

Sunday, August 2, 2020

Rest Day

Saturday, August 1, 2020

Rest Day