011220 Sunday

Posted: 01/11/2020 in Uncategorized, WOD

“Upper Crust”

10 Rounds:
4 Strict Pull-ups
8 Push-ups
12/8 Calorie Bike

011120 Saturday

Posted: 01/10/2020 in Uncategorized, WOD

“Bike Drop”

Teams of 3:
For Time (30 Minute Cap):
75/50 Calorie Assault Bike
75 Power Snatches (75/55)
75 Thrusters (75/55)

75/50 Calorie Assault Bike
60 Power Snatches (95/65)
60 Thrusters (95/65)

75/50 Calorie Assault Bike
45 Power Snatches (115/85)
45 Thrusters (115/85)

75/50 Calorie Assault Bike
30 Power Snatches (135/95)
30 Thrusters (135/95)

75/50 Calorie Assault Bike
15 Power Snatches (155/105)
15 Thrusters (155/105)

011020 Friday

Posted: 01/09/2020 in Uncategorized, WOD

“Marston”

AMRAP 20:
1 Deadlift (315/205)
10 Toes to Bar
15 Lateral Barbell Burpees

010920 Thursday

Posted: 01/08/2020 in Uncategorized, WOD

Strength:

Pausing Push Jerk

Build to a heavy 2

 

“iMax”

On the 3:00 x 5 Rounds:
15 Alternating DB Snatches (50/35)
10 Box Jump Overs (24/20)
5 Push Jerks

*Build to a Heavy Set of 5 On Push Jerk

010820 Wednesday

Posted: 01/07/2020 in Uncategorized, WOD

“Airplane Mode”

2 Rounds:
50/35 Calorie Assault Bike
1k Row
50 Wallballs (20/14)

010720 Tuesday

Posted: 01/06/2020 in Uncategorized, WOD

Strength:

Pausing Power Clean

Build to a heavy 2

 

“Zoolander”

AMRAP 15:
30 Double Unders
10 Power Cleans (155/105)
30 Double Unders
10 Lateral Barbell Burpees

010620 Monday

Posted: 01/05/2020 in Uncategorized, WOD

“Grim Reaper”

AMRAP 5:
21-15-9:
Overhead Squats (95/65)
Toes to Bar

Rest 5 Minutes

AMRAP 5:
15-12-9
Thrusters (95/65)
Chest to Bar Pull-ups

010520 Sunday

Posted: 01/04/2020 in Uncategorized, WOD

“Double Zero”

AMRAP 15:
15/12 Calorie Assault Bike
30 Russian Kettlebell Swings (70/53)
60 Double Unders

010420 Saturday

Posted: 01/03/2020 in Uncategorized, WOD

“Quarter Pounder”

2 Rounds:
400 Meter Run
30 Single Dumbbell Box Step-Ups (24/20)
400 Meter Run
30 Single Dumbbell Hang Clean & Jerks
400 Meter Run
30 Single Dumbbell Power Snatches

Dumbbell: 50/35

010320 Friday

Posted: 01/02/2020 in Uncategorized, WOD

“Speedo”

Teams of 3
AMRAP 20:
300 Meter Row
20 Plate Hops
10 Thrusters (65/45)

*Complete Full Rounds Before Switching