Archive for the ‘WOD’ Category

080722 Sunday

Posted: 08/06/2022 in Uncategorized, WOD

5 Sets (1 set every 3 minutes )
3 Rope Climbs/9 Strict Pull Ups
10 Burpee Box Jump Overs (30/24)
-perform easy row as rest between sets-

080622 Saturday

Posted: 08/05/2022 in Uncategorized, WOD

Teams of 2
100 Box Jump Overs (24/20)
50 Synchro Toes to Bar
100 Handstand Push-ups
50 Synchro Toes to Bar
100 Box Jump Overs (24/20)

Individual Option:
50 Box Jump Overs (24/20)
50 Toes to Bar
50 Handstand Push-ups
50 Toes to Bar
50 Box Jump Overs (24/20)

080522 Friday

Posted: 08/04/2022 in Uncategorized, WOD

Every 2:00 (10 sets)
12/10 Calorie Echo Bike
2 Snatch (185/125)

080422 Thursday

Posted: 08/03/2022 in Uncategorized, WOD

Teams of 2

3 Min Max Cal Row
3 Min Max Alt. DB Snatch(50/35)
3 Min Max Wall Walks

-1 Min Rest-

3 Min Max Cal Row
3 Min Max Single Arm Alt Devils Press(50/35)
3 Min Max Push-Ups

-1 Min Rest-

3 Min Max Cal Row
3 Min Max Single Arm Alt Overhead Reverse Lunges(50/35)
3 Min Max Pull-Ups

Score=Total Reps Completed
*Keep track of total reps completed after each section

080322 Wednesday

Posted: 08/02/2022 in Uncategorized, WOD

7 rounds
7 Push Press (95/65)
7 Burpee over Bar
49 Double Unders

080222 Tuesday

Posted: 08/01/2022 in Uncategorized, WOD

2 Rounds
40/32 Calorie Echo Bike
40 Wall Balls (20/14)
30 V-Ups
20 Chest to Bar Pull Ups

080122 Monday

Posted: 07/31/2022 in Uncategorized, WOD

Freedom (RX’d)

5 sets (Every 3:30)
200m Run
12 Clean and Jerks (135/95)
Touch and Go

073122 Sunday

Posted: 07/30/2022 in Uncategorized, WOD

8 Sets (1 Set every 2 Minutes)
12/10 Calorie Row
12 Burpee over Rower

073022 Saturday

Posted: 07/29/2022 in Uncategorized, WOD

Teams of 2
150 Dumbbell Shoulder to Overhead (35s/25s)
100 Deadlifts (185/125)
50 Box Jump Overs (30/24)

072922 Friday

Posted: 07/28/2022 in Uncategorized, WOD

5 sets:
2:00 Amrap
8 Burpee Pull-ups
4 Wall Walks / 50ft Bear Crawl
Max effort Push-ups
—rest 1 minute between sets—