033119 Sunday

Posted: 03/30/2019 in Uncategorized, WOD

“Smirnoff”

3 Rounds:
600 Meter Run
30 Russian Kettlebell Swings (53/35)
30 Push-ups

033019 Saturday

Posted: 03/29/2019 in Uncategorized, WOD

“Rope-a-Dope”

Teams of 3

AMRAP 25:
90/60 Calorie Row
60 Alternating Dumbbell Snatches (50/35)
300 Double Unders
15 Rope Climbs

032919 Friday

Posted: 03/28/2019 in Uncategorized, WOD

“Macho Mile”

4 Rounds For Time:
400 Meter Run
3 Rounds of “Macho Man” (135/95)

*1 Round of Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks*

032819 Thursday

Posted: 03/27/2019 in Uncategorized, WOD

“Helmet Hair”

5 Rounds:
5 Strict Handstand Push-ups
10 Strict Pull-ups
100’ Walking Lunge
20 AbMat Sit-ups

032719 Wednesday

Posted: 03/26/2019 in Uncategorized, WOD

“Dead Broke”

AMRAP 5:
Buy-In: 50/35 Calorie Row
Immediately Into…
12 Deadlifts (185/135)
8 Box Jump Overs (24/20)

*Rest 5 Minutes*

AMRAP 5:
Buy-In: 35/25 Calorie Row
Immediately Into…
8 Deadlifts (225/155)
8 Box Jump Overs (24/20)

*Rest 5 Minutes*

AMRAP 5:
Buy-In: 20/15 Calorie Row
Immediately Into…
4 Deadlifts (245/165)
8 Box Jump Overs (24/20)

032619 Tuesday

Posted: 03/25/2019 in Uncategorized, WOD

“Inner Tube”

25-20-15-10-5

Power snatches (75/55)

Toes to Bar

Burpees

032519 Monday

Posted: 03/24/2019 in Uncategorized, WOD

19.5 Redo

 

or

 

“Wall-E”

AMRAP 20:

30 Single Arm Dumbbell Push Press (50/35)

30 Double Unders

30 Wallballs (20/14)

30 Double Unders

*Switching Arms Every 5 Reps For Push Press*

 

032419 Sunday

Posted: 03/23/2019 in Uncategorized, WOD

“Steamroll”

AMRAP 25:

50 Meter Sled Drag (95/65)

100 Meter Med Ball Run

200 Meter Run

032319 Saturday

Posted: 03/22/2019 in Uncategorized, WOD

Strength

Teams of 3:
12 Minutes to Build to a Heavy 3-Position Power Clean

*One barbell. Score is sum of all three weights. Rest 3 minutes before completing “Party Bus”.

 

-Then-

“Party Bus”

Teams of 3:
AMRAP 15:
9/6 Calorie Assault Bike
6 Lateral Barbell Burpees
3 Power Cleans (155/105)

*Waterfall style. Next partner can go once the bike has been cleared. Score is total fully completed rounds.

032219 Friday

Posted: 03/21/2019 in Uncategorized, WOD

19.5

For time:

33-27-21-15-9

Thrusters

Chest to Bar