Monday, January 30
WOD
Complete as many rounds as possible in 8 mins of:
- 40 Double Unders
- 10 Toes-to-bars
- 10 Front Squats, 115/85 lbs
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Wednesday, May 4
SWOD:
Record your best Clean 1 Rep Max lift.
WOD: 3 rounds for time of:
- 10 Hang Cleans, 95/65 lbs
- 10 Pull-ups
- Sprint, 200 m
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Tuesday, May 3
WOD: 2 rounds for time of:
WOD:
16 rounds, 20 sec work / 10 sec rest
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Monday, May 2
SWOD:
Record your best Bench Press 1 Rep Max lift.
WOD: 5 rounds for time of:
- 10 Push Press, 115/75 lbs
- 30 Double Unders
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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
Rest 3 mins
- 10 Box Jumps, 24/20 in
- 10 Push-ups
Rest 3 mins
- 10 Weighted Step-ups, 53/35 lbs, 24/20 in
- 10 AbMat Sit-ups
Rest 3 mins
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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
B.
- Single Arm Kettlebell Bench Press 10-10-10-10
C.
WOD: 3 rounds for time of:
- 30 Double Unders
- 15 Push Jerks, 115/85 lbs
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Wednesday, March 30
WOD: 3 rounds, 1 min per station, of:
- Wall Ball, 20/14 lbs, 10 ft
- Sumo Deadlift High Pull, 75/55 lbs
- Box Jump, 20 in
- Push Press, 75/55 lbs
- Row (calories)
- Rest 1 min
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