Wednesday, June 30, 2021

WOD

Back squat 5-3-3-3-1-1-1-1-1 reps

Post loads to comments.

 

Tuesday, June 29, 2021

WOD

 J.T.
21-15-9 reps for time of:

Handstand push-ups
Ring dips
Push-ups

Post time to comments.

 

Monday, June 28, 2021

WOD

 Complete as Many Rounds as Possible in 15 min of:

10 Hang Cleans 95/75lbs

10 Wall Balls 20/14lbs


Sunday, June 27, 2021

Rest Day

Saturday, June 26, 2021

Rest Day

Friday, June 25, 2021

WOD

 As Many Rounds as possible in 15 minutes of:

20 Dumb bell snatches

10 Pull ups

Run 200m

Post number or rounds to comments:


Thursday, June 24, 2021

WOD

 Deadlift

7-5-3-1

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Wednesday, June 23, 2021

WOD

 4 Rounds of:

50m Bear hug plate carry

25 Ball slams

10 Turkish get ups 35/20lbs


Tuesday, June 22, 2021

WOD

20-16-12-8 reps for time of:
Thrusters 75/55lbs

Toes to Bar

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Monday, June 21, 2021

WOD

3 Rounds for time of:

30 Kettle bell swings 24/16k

15 Burpees

Post time to comments: 

Sunday, June 20, 2021

Rest Day

Saturday, June 19, 2021

Rest Day

Friday, June 18, 2021

WOD

 For time:
Run to Ft Crook and Back 

_____

then
10 Pull ups
20 Push ups
30 Kettle bell swing 24/16k
40 Box jump overs 24/16"
50 Thrusters 45lbs
40 Box jump overs 24/16"
30 Kettle bell swings 24/16k
20 Push ups
10 Pull ups

_____
Run to ASB and Back
Post time to comments:

Thursday, June 17, 2021

WOD

 For time:

50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch box

Post time to comments:

Wednesday, June 16, 2021

WOD

 As Many Rounds as Possible in 15 min of
12 Push ups
8 front squats 135/85lbs
6 Toes to Bar
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Tuesday, June 15, 2021

WOD

 3 Rounds for time of:
40 Double Unders
20 KB Swings 24/16k
15 Pull ups
Post time to comments:

Monday, June 14, 2021

WOD

 4 rounds for time of:
In 3 minutes complete:
12 Clean and Jerks
Max cal Row the remaining time
Rest 2 minutes between sets

Sunday, June 13, 2021

Rest Day

Saturday, June 12, 2021

Rest Day

Friday, June 11, 2021

WOD

 Complete as Many rounds as possible in 12 min of:
6 1 Legged squats
6 Hand Release Push up
Post number of rounds completed

Thursday, June 10, 2021

WOD

 Strength day

Bench Press

9-7-5-3-3

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Wednesday, June 9, 2021

WOD

 As Many Rounds as possible in 20 min

40 Cal Row

30 ball Slams

20 DB Snatch (alt) 40/35lbs

10 Burpees

Tuesday, June 8, 2021

WOD

 4 rounds for time of:

15 Overhead squats

15 Pull ups

200m Sprints

Post time comments:


Monday, June 7, 2021

WOD

 Complete as many rounds as possible in 20 min of:

20 Cal Row

10 Burpees over the rower

20 Wall Balls

 


Sunday, June 6, 2021

Rest Day

Saturday, June 5, 2021

Rest Day

Friday, June 4, 2021

WOD

 Complete a 20 minute run, carry a backpack.

Post your time to comments:


Thursday, June 3, 2021

WOD

 3 Rounds for time of:

30 Squats

10 Box Step up

10 Push press

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Wednesday, June 2, 2021

WOD

 As Many  Rounds as Possible in 12 minutes of:

12 Push ups

12 Goblet Squats

12 TRX

Post number of rounds to comments:

Tuesday, June 1, 2021

WOD

 

5 Rounds for time of:

4 Muscles ups

20 Walking lunges 

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