WODs and Blogs

September 29, 2018

For time (In Partners)

50-40-30-20-10

-Hang Squat Cleans @ 115/85

-Front Rack Lunges @ 115/85

*Reps must be split evenly if the bar touches the ground both athletes must do 5-Pull-ups before moving on

September 28, 2018

10 Rounds for quality (weight)

3-Shoulder Press

15-Hard Pulls on the Rower @ 10 Damper

*you will have 3 minutes each round, record the weight on the bar every round and record the total number of Calories below

September 27, 2018

For time (25 minute CAP)

150-Toes to bar

75-Burpees over the bar

*with 3-Deadlifts @ 225/155 EMOM until complete
 

September 26, 2018

5 Rounds for reps (3 minutes each)

60-Double unders

MAX reps Wall Balls @ 20/14

*resting 2 minutes between rounds

September 25, 2018

AMRAP in 25 minutes (Rounds + reps)

25-Box jumps @ 24/20"

25-Push-ups

25-Russian KB Swings @ 70/54

September 24, 2018

Clean and Jerks

2-2-2-2-2

For time (9 minute CAP)

15-12-9

-Front Squats @ 185/125

-C2B Pull-ups

September 22, 2018

Fight gone bad 3 rounds of:

Wall balls @ 20/14

SDLHP @ 75/55

Box Jump @ 24/20"

Push press @ 75/55

Row (Calories)

*rest one minute between rounds
 

September 21, 2018

AMRAP in 12 minutes (Rounds + reps)

2-PWR Cleans @ 185/125

24-Double unders

AMRAP in 6 minutes (Rounds + reps)

3-PWR Snatch @ 135/95

12-Sit-ups

AMRAP in 3 minutes (reps)

-Burpees over the bar

*resting 3 minutes between AMRAPs

September 20, 2018

8 Rounds for quality (weight)

4-Bench Press

8/8-DB Curls

8-DB Front Raises

September 19, 2018

For time (30 minute CAP)

800m Run

20-Alt Box Step-ups @ 50/35

Run 400m

20-Alt Box Step-ups @ 50/35

Run 800m

20-Alt Box Step-ups @ 50/35

Run 400m

20-Alt Box Step-ups @ 50/35

Run 800m

*all step-ups done on a 20" box

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Featured Posts

For time (In Partners)

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