Archive for the ‘Uncategorized’ Category

092319 Monday

Posted: 09/22/2019 in Uncategorized, WOD

Strength Complex:

1 Hang Power Snatch

2 Power Snatches

3 Overhead Squats

 

-Then-

 

“Bartender”

AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Barbell: 115/85

092219 Sunday

Posted: 09/21/2019 in Uncategorized, WOD

3 Rounds:
100′ Bear Crawl
20 WallBalls (30/20)
30/21 Calorie Assault Bike

092119 Saturday

Posted: 09/20/2019 in Uncategorized, WOD

“Mighty Ducks”

Teams of 3
For Time (30 Minute Cap):
60 Clean and Jerks (135/95)
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
100 Lateral Barbell Burpees
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
60 Clean and Jerks (135/95)

092019 Friday

Posted: 09/19/2019 in Uncategorized, WOD

“Air Conditioning”

On the 5:00 x 4 Rounds:
20 Single Arm Dumbbell Snatches (50/35)
40 Air Squats
20/15 Calorie Row

091919 Thursday

Posted: 09/18/2019 in Uncategorized

Strength:

1 RM Weighted Strict Pull up

 

“Sleeping Bag”

4 Rounds:
15 Strict Pull-ups
200 Meter Run
30 AbMat Sit-ups
200 Meter Med Ball Run

091819 Wednesday

Posted: 09/17/2019 in Uncategorized, WOD

“Bar Crawl”

Teams of 3
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
Max Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:
50 Front Squats (135/95)
50 Front Squats (155/105)
Max Front Squats (185/135)

Rest 3 Minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
Max Deadlifts (275/185)

091719 Tuesday

Posted: 09/16/2019 in Uncategorized, WOD

“Fuller Circle”

For Time:
50/35 Calorie Assault Bike
125 Double Unders
2k Row
125 Double Unders
50/35 Calorie Assault Bike

091619 Monday

Posted: 09/15/2019 in Uncategorized, WOD

“Master Splinter”

3 Rounds:
400 Meter Run
12 Burpee Box Jumps (24/20)
15 Thrusters (95/65)

091519 Sunday

Posted: 09/14/2019 in Uncategorized, WOD

“Sandy Cheeks”

3 Rounds:
30/24 Calorie Row
30 AbMat Sit-ups
30 Dumbbell Hang Power Cleans (50/35)

091419 Saturday

Posted: 09/13/2019 in Uncategorized, WOD

“Thumb War”

5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Hang Power Snatch (75/55)
1 Minute Calories
1 Minute Rest