WODs and Blogs

May 31, 2018

For time (25 minute CAP)

50-Thrusters @ 95/65

40-Burpees over the bar

30-Overhead Squats @ 95/65

20-Burpees over the bar

10-Bar Muscle ups

May 30, 2018

6 Rounds for Quality

3-Bench Press

6/6-Box Step ups @ 20"

6/6-Split Squats @ 20"

*working as heavy as possible each round, and rest as needed

May 29, 2018

7 Rounds for Calories

1-minute of Rowing

3-minutes of Rest

*mobilize, foam roll between rounds

May 26, 2018

Murph For time

Run 1-Mile

100-Pull-ups

200-Push-ups

300-Air Squats

Run 1-Mile

*with a 20/14# vest on

May 25, 2018

Shoulder Press

1 rep MAX

Push Press

1 rep MAX

Push Jerk

1 rep MAX

*score individually and as a total
 

May 24, 2018

In Partners for time (20 minute CAP)

50-40-30-20-10

a) Sit-ups and Double Unders

b) Calories (Row)

*both partners working at a time and must complete their reps before switching movements

May 23, 2018

5 Rounds for time (25 minute CAP)

Run 400m

20-SDLHP @ 95/65

10-Burpees over the bar
 

May 22, 2018

AMRAP in 14 minutes (Rounds + reps)

14-Wall Balls @ 20/14

7/7-DB Hang Clean and Jerk @ 50/35

14-Alternating Lunges @ 50/35

May 21, 2018

10 Rounds for quality (Weight)

2-Deadlifts

5-Strict Pull-ups

*go heavy on the deadlifts and weighted on the pull-ups if possible, rest until fully recovered

May 19, 2018

8 Rounds for time (32 minute CAP)

8-Toes to Bar

8-KB Swings @ 54/35

16-Air Squats

32-Double Unders

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Featured Posts

For time (In Partners)

40-Squat Snatches @ 115/85

20-Synchronized Burpees

30-Squat Snatches @ 115/85

15-Synchronized Burpees

20-Squat Snatches @ 115/85

10-S...

Dynamic Duo

March 2, 2019

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