Archive for the ‘WOD’ Category

082619 Monday

Posted: 08/25/2019 in Uncategorized, WOD

Strength:

Thrusters

Build to a heavy set of 10

 

“Sucker Punch”

21-18-15-12-9:
Kettlebell Swing (53/35)
Thrusters (75/55)

082519 Sunday

Posted: 08/24/2019 in Uncategorized, WOD

“Knee Slapper”

AMRAP 15:
100′ Walking Lunge
200 Meter Farmers Carry (53’s/35’s)
30 AbMat Sit-ups
400 Meter Row

082419 Saturday

Posted: 08/23/2019 in Uncategorized, WOD

“Runaway Train”

Teams of 3
3 Rounds (30 Minute Cap):
400 Meter Team Run
70/50 Calorie Assault Bike

Directly Into…

21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)

082319 Friday

Posted: 08/22/2019 in WOD

For Time:
10 Rounds of “Cindy”
50/35 Calorie Row
30 Power Snatches (115/85)

1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats

082219 Thursday

Posted: 08/21/2019 in Uncategorized, WOD

“Team Tosh Sprint”

Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run

082119 Wednesday

Posted: 08/20/2019 in Uncategorized, WOD

“Frank the Tank”

AMRAP 5:
Buy-In: 50 Wallballs
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

082019 Tuesday

Posted: 08/19/2019 in Uncategorized, WOD

“30 Rock”

AMRAP 20:
30 Kettlebell Swings (53/35)
30 Push Presses (95/65)
21/15 Calorie Assault Bike
30 Toes to Bar

081919 Monday

Posted: 08/18/2019 in Uncategorized, WOD

Strength:

Back Squat

Build to a heavy 3

 

-Then-

 

“Dirty Water”

For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row

081819 Sunday

Posted: 08/17/2019 in Uncategorized, WOD

“Russian Roulette”

5 Rounds:
10 Strict Handstand Push-ups
20 Russian Kettlebll Swings (70/53)
30 AbMat Sit-ups
40 Double Unders

081719 Saturday

Posted: 08/16/2019 in Uncategorized, WOD

“Chips Ahoy”

For Time:
30 Chest to Bar Pull-ups
400 Meter Run
15 Overhead Squats (135/95)
800 Meter Run
15 Overhead Squats (135/95)
400 Meter Run
30 Chest to Bar Pull-Ups