Archive for the ‘WOD’ Category

092020 Sunday

Posted: 09/19/2020 in Uncategorized, WOD

“Shrink Wrap”

10-9-8-7-6-5-4-3-2-1:
Power Snatches (75/55)
Burpees

091820 Friday

Posted: 09/17/2020 in Uncategorized, WOD

“Litter Box”

3 Rounds:
3 Burpee Box Jumps (24″/20″)
6 Double Dumbbell Front Squats (50’s/35’s)
9 Deadlifts (155/105)

50/35 Calorie Row

3 Rounds:
3 Burpee Box Jumps (24″/20″)
6 Double Dumbbell Front Squats (50’s/35’s)
9 Deadlifts (155/105)

50/35 Calorie Row

3 Rounds:
3 Burpee Box Jumps (24″/20″)
6 Double Dumbbell Front Squats (50’s/35’s)
9 Deadlifts (155/105)

091720 Thursday

Posted: 09/16/2020 in Uncategorized, WOD

“Up and Under”

AMRAP 9:
3 Strict Ring Dips
3 Strict Pull-ups
30 Double Unders
6 Strict Ring Dips
6 Strict Pull-ups
30 Double Unders
…
[Climb By 3 Reps Each Round]

Cash Out: 1 Mile Run

091420 Monday

Posted: 09/13/2020 in Uncategorized, WOD

“Speed Demon”

AMRAP 3:
200 Meter Run
15 Lateral Barbell Burpees
Max Overhead Squats (75/55)

Rest 3 Minutes

AMRAP 3:
200 Meter Run
12 Lateral Barbell Burpees
Max Overhead Squats (95/65)

Rest 3 Minutes

AMRAP 3:
200 Meter Run
9 Lateral Barbell Burpees
Max Overhead Squats (115/85)

Rest 3 Minutes

AMRAP 3:
200 Meter Run
6 Lateral Barbell Burpees
Max Overhead Squats (135/95)

091320 Sunday

Posted: 09/12/2020 in Uncategorized, WOD

“Dead Meat”

For Time:
1 Mile Run
50 Box Jumps (24″/20″)
50 Deadlifts (185/135)
800 Meter Run
35 Box Jumps (24″/20″)
35 Deadlifts (185/135)
400 Meter Run
20 Box Jumps (24″/20″)
20 Deadlifts (185/135)

091920 Saturday

Posted: 09/12/2020 in Uncategorized, WOD

For Time:
800 Meter Run
50 Single Arm Dumbbell Hang Clean and Jerks (50/35)
400 Meter Wreck Bag Run (50/35)
30 Chest to Bar Pull-ups
400 Meter Wreck Bag Run (50/35)
50 Single Arm Dumbbell Hang Clean and Jerks (50/35)
800 Meter Run

091220 Saturday

Posted: 09/11/2020 in Uncategorized, WOD

“Dead Meat”

For Time:
1 Mile Run
50 Box Jumps (24″/20″)
50 Deadlifts (185/135)
800 Meter Run
35 Box Jumps (24″/20″)
35 Deadlifts (185/135)
400 Meter Run
20 Box Jumps (24″/20″)
20 Deadlifts (185/135)

091120 Friday

Posted: 09/10/2020 in Uncategorized, WOD

“Never Forget”

For Time:
Buy-In: 2001 Meter Row

Directly Into…

4 Rounds:
9 Clusters (135/95)
11 Strict Pull-ups

091020 Thursday

Posted: 09/09/2020 in Uncategorized, WOD

“Double Agent”

3 Rounds For Time

80 Double Unders
400 Meter Run
20 Russian Kettlebell Swings (70/53)
10 Kettlebell Box Step Overs (24″/20″)

090920 Wednesday

Posted: 09/08/2020 in Uncategorized, WOD

“Big Baller”

AMRAP 18:
50 Wallballs (20/14)
40/30 Calorie Bike
30 Deadlifts (225/155)
20 Double Dumbbell Push Presses (50’s/35’s)
10 Dumbbell Renegade Rows (50’s/35’s)

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