WODs and Blogs

July 31, 2018

Spilt Jerk 3-3-3-3-3-3-3

MAX Calories in 3 minutes

-Air Assault Bike

July 30, 2018

For time (21 minute CAP)

27-21-15-9

PWR Snatch @ 75/55

Wall Balls @ 20/14

*5 Push-ups EMOM until finished
 

July 28, 2018

In Partners (28 minute CAP)

Run 400m

40-PWR Cleans @ 135/95 Run

400m

40-PWR Snatches @ 135/95

Run 400m

20-PWR Cleans @ 135/95

Run 400m

20-PWR Snatches @ 135/95

Run 400m

*reps split evenly, one person working at a time, and both partners running
 

July 27, 2018

Shoulder Press

5-4-3-2-1-1-2-3-4-5

*30 second Hollow Hold after each set

July 26, 2018

Mobility

1 minute Forward Fold

1 minute Up Dog

1 minute Seated Straddle

1 minute Lizard on the right

1 minute Pigeon on the right

1 minute Forward Fold

1 minute Up Dog

1 minute Seated Straddle

1 minute Lizard on the left

1 minute Pigeon on the left

*10 second transition between e...

July 25, 2018

Each for MAX Calories

Row for 6 minutes @ 16 s/m & 10 resistance

Row for 5 minutes @ 20 s/m & 8 resistance

Row for 4 minutes @ 24 s/m & 6 resistance

Row for 3 minutes @ 28 s/m & 4 resistance

Row for 2 minutes @ 32 s/m & 2 resistance

Row for 1 minutes @ Open s/m & Open resist...

July 24, 2018

For time (30 minute CAP)

50-40-30-20-10

-Air Squats

-Double unders

-Sit-ups

*with 15-Pullups after each round

July 23, 2018

Bench Press 7-7-7-7-7

Sgt Lane WOD (Rounds + reps)

AMRAP in 7 minutes of

23-Burpees

9-KB Swings @ 70/54

5-Deadlifts @ 275/185
 

July 21, 2018

Each for time

a)Row 75/65 Calories

b)100-Box Jumps @ 24/20"

c)125-Push Press @ 95/65

d)150-Sit-ups

*8 minutes to complete each one as fast as possible and rest the remaining time, this can be done in any order

July 20, 2018

Back Squats 7-7-7-7-7

*superset with MAX Strict Pull-ups

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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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