Thursday, March 31
SWOD: Every 1 min for 10 mins, alternating between:
- 8 Deadlifts, pick load
- Double Under, 1 min
WOD: 21-15-9 reps, for time of:
- Deadlift, 185/135 lbs
- Burpee (Bar Facing)
- *400m Run x 4
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Wednesday, March 23
SWOD: 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
WOD: For Time:
- Run, 400 m
- 21 Power Cleans, 95/65 lbs
- 21 Pull-ups
- Run, 400 m
- 15 Power Cleans, 95/65 lbs
- 15 Pull-ups
- Run, 400 m
- 9 Power Cleans, 95/65 lbs
- 9 Pull-ups
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Tuesday, March 22
EWOD:
-then-
WOD: 3 rounds for time of:
- 12 Push Press, 115/85 lbs
- 20 Box Jumps, 24/20 in
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Tuesday, February 16
SWOD:
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD: For time:
- 30 Cleans, 135/95 lbs
- Run, 800 m
- 30 Cleans, 135/95 lbs
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Wednesday, February 3
WOD: The Chang
3 rounds for time of:
- Run, 400 m
- 10 Push-up (hand release)s
- 15 Kettlebell Swings, 70/53 lbs
- 20 Weighted Sit-ups, 45/25 lbs
Cash Out:
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Monday, January 4
SWOD:
WOD: For time:
-- then --
10-9-8-7-6-5-4-3-2-1 rounds of:
- Push Press, 115/85 lbs
- Pull-up
-- then --
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Wednesday, December 2
SWOD:
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD: 2 rounds for time of:
- Run, 200 m
- 20 Pull-ups
- Run, 200 m
- 20 Push-up (hand release)s
- Run, 200 m
- 20 AbMat Sit-ups
- Run, 200 m
- 20 Air Squats
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Wednesday, November 18
WOD: 5 rounds for time of:
- 7 Bear Complexes, pick load
- Run, 200 m
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