Tuesday, January 31, 2023

WOD

5 Rounds for time of:
Run 100m shuttle w/ Sandbag or ruck
30 Push ups
15 Sumo Deadlift High pulls 75/55lbs
10 Pull ups
Post time to comments:

Monday, January 30, 2023

WOD

For Time:
Run 800m
20 Man Makers 40/25lbs
Run 600m
15 Man Makers 40/25lbs
Run 400m
10 Man Makers 40/25lbs
Run 200m
5 Man Makers 40/25lbs
Post your time to comments:

Sunday, January 29, 2023

Rest Day

Saturday, January 28, 2023

Rest Day

Friday, January 27, 2023

WOD

50-40-30-20-10 reps for time of:
Pull ups
Goblet Squats 16k
Post time to comments:

Thursday, January 26, 2023

WOD

Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
OR
Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
Post your choice of girl and rounds completed to comments. 

Wednesday, January 25, 2023

WOD

AMRAP in 7 min of:
11 overhead squats 95 lbs
11 Toes to Bar

Post number of rounds to comments:

Tuesday, January 24, 2023

WOD

Clean Ladder
1-1-1-1-1-1-1
Start at 135/95
Post max reps to comments:
Compare to: 160914

Monday, January 23, 2023

WOD

Complete as Many Rounds as Possible in 12 minutes of:
12 Dumbbell Thrusters 25/35lbs
36 Double Unders
Post the number of rounds completed to comments
Compare to: 170206

Sunday, January 22, 2023

Rest Day

Saturday, January 21, 2023

Rest Day

Friday, January 20, 2023

WOD

Swim, Row, Run 20 min
Post times and distance to comments:

Thursday, January 19, 2023

WOD

7 Rounds for time of:
5 SDHP 95 lbs
5 HSPU
Post time to comments:

Wednesday, January 18, 2023

WOD

Front squats
3-3-3-3-3
Post loads to comments:

Tuesday, January 17, 2023

WOD

Complete as many rounds as possible in 16 min of:
12 Sand bag, Deadlifts
10 Sand bag, Power Cleans
8 Sand bag, Push Press
Post number of rounds to comments:

Monday, January 16, 2023

WOD

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

Sunday, January 15, 2023

Rest Day

Saturday, January 14, 2023

Rest Day

Friday, January 13, 2023

WOD

Complete as many rounds as possible in 15 min of:
Row 400m
10  floor to overhead 95/65lbs
10 Toes to Bar
Post number of rounds to comments:

Thursday, January 12, 2023

WOD

Complete As Many Rounds As Possible in 12 minutes of:
8 Push Press 95lbs
16 One legged squats (alt)
Post number of rounds to comments:

Wednesday, January 11, 2023

WOD

 For Time:
5 Deadlifts 225lbs
10 1 legged squats
20 Pull ups
30 DB Alt, Snatch 50/35lbs
40 Squats
50 Push ups
40 Squats
30 DB Alt, Snatch 50/35lbs
20 Pull ups
10 1 Legged squats
5 Deadlifts 225 lbs
Post time comments:

Tuesday, January 10, 2023

WOD

3 Rounds for time of:
Row 350m
10 Kettlebell swings (heavy)
5 Muscle ups
Post time to comments:

Monday, January 9, 2023

WOD

Hang Cleans, 80%-90%-95%-100%
4-4-2-2-1
Hand Power Cleans
4-4-2-2-1
Cleans
4-2-2-1-1
Post Loads to comments:

Sunday, January 8, 2023

Rest Day

Saturday, January 7, 2023

Rest Day

Friday, January 6, 2023

WOD

 AMRAP in 12 min of: 

Row 300m

12 Push Press

12 Kettle Bells swings

Post number of rounds to comments:

Thursday, January 5, 2023

WOD

5 Rounds for time of:
30 Double Unders
20 Sit ups
15 Overhead Squats 115/85lbs
Post time to comments:

Wednesday, January 4, 2023

WOD

Front Squats
7-5-3-1
3 Rounds for time of:
40 Squats
20 Hang Cleans (squats) 95/65lbs
Post loads and time to comments:

Tuesday, January 3, 2023

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:

Monday, January 2, 2023

WOD

 3 Rounds for time of:

10 Pull ups

20 Kettle bell swings 24/16k

Row 300m

Post time to comments:

Sunday, January 1, 2023

Rest Day