Monday, April 18

WOD: As many reps as possible in 5 mins of:

• 10 Kettlebell Swings, 53/35 lbs
• 10 Kettlebell Sumo Deadlift High-pulls, 53/35 lbs

• 10 Box Jumps, 24/20 in
• 10 Push-ups

• 10 Weighted Step-ups, 53/35 lbs, 24/20 in
• 10 AbMat Sit-ups

• Plank Hold, 5 mins

Read more...

Wednesday, April 13

SWOD:

• Back Squat 3-3-3

• 30 Back Squats, 115/85 lbs
• 30 Bumper Plate Sit Ups, 45/25 lbs
• 30 Double Unders

Read more...

Tuesday, April 12

SWOD: A. 3 rounds for time of:

• 15 Shoulder Press, pick load
• 15 High Pull Barbell Rows, pick load
• 15 Bent Over Barbell Rows, pick load
• 15 Plate Rows, pick load

• Single Arm Kettlebell Bench Press 10-10-10-10

• Rope Climbs 2x1

• 30 Double Unders
• 15 Push Jerks, 115/85 lbs

Read more...

Monday, April 11

SWOD:

• Row 500 m

• 15 Kettlebell Swings, 53/35 lbs
• 10 Wall Balls, 20/16 lbs
• 5 Kettlebell Goblet Squats, 53/35 lbs

Read more...

Friday, April 1

SWOD: Shoulder Curcuit

• Shoulder Press
• High Pull
• Bent Over Row
• Plate Raises

• Run, 200 m
• 20 Push Press, 115/85 lbs
• 40 AbMat Sit-ups
• Run, 200 m
• 15 Push Press, 115/85 lbs
• 30 AbMat Sit-ups
• Run, 200 m
• 10 Push Press, 115/85 lbs
• 20 AbMat Sit-ups
• Run, 200 m
• 5 Push Press, 115/85 lbs
• 10 AbMat Sit-ups

Read more...