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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Wednesday, April 13
SWOD:
WOD: 3 rounds for time of:
- 30 Back Squats, 115/85 lbs
- 30 Bumper Plate Sit Ups, 45/25 lbs
- 30 Double Unders
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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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Tuesday, February 2
EWOD: Every 1 min for 10 mins, alternating between:
- 15 Row (calories)s
- 30 Double Unders
WOD: Tabata
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the
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Tuesday, January 19
SWOD:
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD:5 rounds for time of:
- 4 Power Cleans, 135/95 lbs
- 24 Double Unders
- 10 Pull-ups
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Tuesday, December 29
SWOD:
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD: 3 rounds for time of:
- 40 Double Unders
- 30 Box Jumps, 24/20 in
- 20 Kettlebell Swings, 53/35 lbs
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Wednesday, August 26
SWOD:
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD: 2 rounds for time of:
- 50 Double Unders
- 50 Shoulder-to-Overheads, 95/65 lbs
- 25 Toes-to-bars
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Friday, June 5
SWOD: Tabata
- Tabata Hang Clean, pick load
- Tabata Push Press, pick load
WOD: Complete as many rounds as possible in 12 mins of:
- 3 Wall Walks
- 15 Toes-to-bars
- 30 Double Unders
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Wednesday, April 22
SWOD:
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD: For time:
- 40 Kettlebell Swings, 53/35 lbs
- 40 Double Unders
- 30 Kettlebell Swings, 53/35 lbs
- 30 Double Unders
- 20 Kettlebell Swings, 53/35 lbs
- 20 Double Unders
- 10 Kettlebell Swings, 53/35 lbs
- 10 Double Unders
Tabata:
- Tabata Kettlebell Russian Twist, 53/35 lbs
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
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Monday, April 13
SWOD:
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD:For time:
- Row, 1000 m
- 25 Med Ball Sit Ups, 20/16 lbs
- 30 Wall Balls, 20/16 lbs
- 25 Med Ball Sit Ups, 20/16 lbs
- 30 Double Unders
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