WODs and Blogs

August 31, 2018

8 Rounds each for time

Run 400m

*rest 2 minutes between rounds

August 30, 2018

5 Rounds, each for time

45-Double unders

15-Burpees over the bar

5-PWR Cleans @ 205/125

*you will have 5 minutes to complete each round, if you finish in under 5 minutes rest until the next round

August 29, 2018

EMOM for 21 minutes

Minute 1) 2-Back Squats

Minute 2) 12-Bent Over Rows

Minute 3) Rest

*as heavy as possible

August 28, 2018

Strict HSPUs (10 minutes)

5-5-5-5-5

*working from a deficit for added difficulty

For time (10 minute CAP)

20-15-10-5

Push Press @ 115/85

Front Rack Lunges @ 115/85

August 27, 2018

For time

1000m Row

AMRAP in 12 minutes

12-Alt DB Snatch @ 50/35

12-Toes to bar

1-Rope Climb

*Legless Rope Climbs for RX+

August 25, 2018

5 Rounds for time

12-Push Jerks @ 135/95

200m Broad Jumps

*all forward progress must be made by jumping, no walking

August 24, 2018

Bench Press

10-8-6-4-2

11.1

AMRAP in 10 minutes

30-DUs

15-PWR Snatch @ 75/55

August 23, 2018

5 Rounds for Quality

4-Front Squats

8-Back Squats

12-DB Box Step-ups (6/6)

12-DB Split Squats (6/6)

*rest until fully recovered

August 22, 2018

4 Rounds for reps

Round 1 (4 minutes)

400m Run

MAX Box Jumps @ 24/20"

Round 2 (4 minutes)

400m Run

MAX Push-ups

Round 3 (4 minutes)

400m Run

MAX KB Swings @ 54/35

Round 4 (4 minutes)

400m Run

MAX Toes to bar

*resting 1 minute between rounds

August 21, 2018

Tabata (4 minutes)

-Handstand Holds

EMOM for 20 minutes

ODD Minutes) 5-Shoulder Press

EVEN Minutes) 5-Strict Pull-ups

*you can increase the weight as you go on both the Shoulder Press and Pull-ups but aim for completion each round

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