Category: WOD

Friday WOD 8/23/19

AMRAP 20: .5 Mile Bike 200m Farmers Carry (70,53) 5 Wall-Walks  

Thursday WOD 8/22/19

Build up for 15 minutes: 1 Hang Squat Snatch   For Time: 50 Hang Squat Snatches (95,65)

Wednesday WOD 8/21/19

Every 6:00 x 4:00: 16 Burpees 400m Run 2 rope Climbs   Wear a weight vest (20,14)

Tuesday WOD 8/20/19

With a 25-minute clock: 20 DB Box Step-ups 15 hollow Rocks 10 Hand Release Push-ups  *Every 5-minutes perform 20 Toes-to-Bar   DB’s (35,20) Box Height (24,20)

Monday WOD 8/19/19

Every :90 for 5 Sets: 3 Push-Jerks (Across with the same weight)   6 Rounds for Time: 36 Double Unders 9 Push-Jerks (115,80)

Sunday 8/18/19

10 minutes: Accumulate: time as much time as possible in an L-Sit   For Time: 60-40-20- KB Swing (70,53) (-) = 200m Run

Saturday 8/17/19

With a Partner complete: 0:00-10:00: 100/80 Calorie Bike 150 Front Squats (135,95)   10:00- 12:00 REST   12:00-24:00 150 Lateral Burpees over Bar 150 Deadlift’s (225,155)

Friday WOD 8/16/19

Alternate between these 2 movements:   8/side of an Alternating DB Z-Press 8/side of an Alternating Bent Over KB Row   AMRAP 10: 10 Push-Press (115,80) 20 Renegade Rows (35,20)  

Thursday WOD 8/15/19

EMOM x 24:  1) 15/12 Calorie Row 2) 20 Hollow Rocks 3) 25 Wall-balls (20,14) 4) 30 Jumping Lunges

Wednesday WOD 8/14/19

Sumo Deadlifts: 6x4 Increasing in weight each set   For Time: 5-10-15 Ring Muscle-ups 30-20-10 Sumo Deadlift High Pulls (95,65)