Wednesday, March 31, 2021

WOD

 30-25-20-15-10 reps for time of:

Wall Balls 

Push up

200m Run

Post time to comments:

Tuesday, March 30, 2021

WOD

 5 rounds for time of:

6 Thrusters135lbs

12 Box Jumps

24 Pull ups

Post time to comments:

Monday, March 29, 2021

WOD

 10 reps to 1 rep for time:

Kettle bell swings

Wall Balls

20 Double Unders between each set

Post time to comments:


Sunday, March 28, 2021

Rest Day

Saturday, March 27, 2021

Rest Day

Friday, March 26, 2021

WOD

As Many Rounds as possible in 12 min of:

Run 200m

20 Front Squats 95/65lbs

12 Dumb bell Cleans 

Post number of rounds to comments:

 


Thursday, March 25, 2021

WOD

 6 Rounds for time of:

10 Walking Lunges 35lbs DB's

15 Push press 

20 Leg Levers

25 Squats

Post time to comments:

Wednesday, March 24, 2021

WOD

 As Many Rounds as possible in 20 min of:

20 Kettlebell swings

15 Pull ups

10 Thrusters 95/65lbs

Post number of rounds to comments:

 


Tuesday, March 23, 2021

WOD

 Front Squats

3-3-3-3

Hang Cleans

3-3-3-3

Post loads to comments:


Monday, March 22, 2021

WOD

Complete rounds of 10,9,8,7,6,5,4,3,2,1 reps:
Oblique twist w/20lb ball
Goblet squats
Box Step ups 30" box
Post time to comments:

Sunday, March 21, 2021

Rest Day

Saturday, March 20, 2021

Rest Day

Friday, March 19, 2021

WOD

 Go for a 20 min run.

Wear your 20lb vest or backpack if you have one .

Thursday, March 18, 2021

WOD

AMRAP in 12 minutes of:

8 Pull ups

8 hurdles R leg

8 Hurdles L leg 

8 Push ups

Post number of rounds to comments:

 


Wednesday, March 17, 2021

WOD

 4 rounds for time of:

20 Kettle bell Swings 24k/16k

15 DB Thrusters 25/15lbs per hand

Sprint 200m

Post time to coments:


Tuesday, March 16, 2021

WOD

 Front squat 5-5-3-3-3-1-1-1-1 reps

Post Loads to comments:

 

Monday, March 15, 2021

WOD

 Open 21.1

For time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 minutes

Sunday, March 14, 2021

Rest Day

Saturday, March 13, 2021

Rest Day

Friday, March 12, 2021

WOD

Complete as many rounds and reps as possible in 20 minutes of:

25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Thursday, March 11, 2021

WOD

 4 Rounds for time:

20 Kettle Bell swings

15 Thrusters

200m Spring

Post time to comments:


Wednesday, March 10, 2021

WOD

2 Rounds for time of:

15 Walking Lunge 24/16k

20 Push ups

25 Box Jumps

30 Pull ups

Row 1000m

30 Pull ups

25 Box Jumps

20 Push ups

15 Walking Lunge 24/16k

Post time to comments:

Tuesday, March 9, 2021

WOD

5 Rounds for time of:

15 Front squats

15 Toes to Bar 

Row 300 m

Post time to comments:


Monday, March 8, 2021

WOD

 Every Minute on the minute for 16 minutes of:
6 Pull ups (strict)
6 Dips
Post number of rounds completed

Sunday, March 7, 2021

Rest Day

Saturday, March 6, 2021

Rest Day

Friday, March 5, 2021

WOD

 Complete as many rounds as possible in 15 minutes of:

15 Dips

20 DB Snatch (alt) 30/20lbs

30 Doubles Unders

Post number of round to comments:

Thursday, March 4, 2021

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:

Wednesday, March 3, 2021

WOD

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

Tuesday, March 2, 2021

WOD

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

Monday, March 1, 2021

WOD

 Ascending Ladder complete as many steps in 12 min of:
1 Power Clean
2 Burpee over Bar
3 DB Snatches
2,4,6 etc
Post number reps complete: