WODs and Blogs

June 30, 2018

Hotshots 19

6 Rounds for time

30-Air Squats

19-PWR Cleans @ 135/95

7-Strict Pull-ups

Run 400 meters

June 29, 2018

Tabata

L-Sit Holds

5 Rounds for Weight

10-Bench Press

25-Sit-ups

*record the weight lifted each round

June 28, 2018

Hang PWR Snatch

1-1-1-1-1

Randy (10 minute CAP)

For time 75-PWR Snatch @ 75/55
 

June 27, 2018

AMRAP in 30 minutes (Rounds + reps)

40-Double Unders

10/10-Single arm Russian KB Swing @ 54/35

200m Shuttle Run

10-HSPUs

*resting 2 minutes between rounds
 

June 26, 2018

EMOM for 20 minutes

Minutes 1-10) 3- Clean and Jerks

Minutes 11-20) 2- Clean and Jerks
 

June 25, 2018

6 Rounds for Quality

30 seconds of Shoulder Touches

*30 seconds of rest between rounds

3 Rounds for reps

90 seconds of DB Snatch @ 50/35

90 seconds of Wall Balls @ 20/14

90 seconds of Burpees

*30 second transition between movements
 

June 23, 2018

10 Rounds for time (In partners)

20-Thrusters @ 95/65

Run 200m

*one partner will do the odd rounds and one will do the even rounds, you must tag your partner before they are able to pick up the bar

June 22, 2018

5 rounds for reps (3 minutes each)

15-Burpees

15-Box jumps @ 30/24

MAX reps KB Swings @ 54/35

*one minute of rest between rounds, each round is scored by the number of KB swings each round

June 21, 2018

Front Squats

4 rep MAX

AMRAP in 8 minutes (Rounds + reps)

8-PWR Snatch @ 95/65

8-Toes to bar

8-Squat Snatch @ 95/35

8-Toes to bar

June 20, 2018

For time (In Partners)

Row 700 Calories

*switch every 35 calories
 

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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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