WODs and Blogs

November 30, 2018

AMRAP in 24 minutes (Rounds + reps)

12-Goblet Squats @ 70/54

12-Box Jumps @ 24/20"

Row 24/20 Calories
 

November 29, 2018

6 Rounds for Quality (Weight)

6-Bench Press

4-Weighted Pull-ups

4-Weighted Dips

2-Ring Muscle ups (RX+)

November 28, 2018

For time (20 minute CAP)

Run 400m

20-Hang Squat Snatch @ 95/65

Run 400m

15-Hang Squat Snatch @ 115/85

Run 400m

10-Hang Squat Snatch @ 135/95

Run 400m

5-Hang Squat Snatch @ 155/105

Run 400m

November 27, 2018

Deadlifts

7-7-7-7-7 7

Rounds for time (14 minute CAP)

10-Burpees

20-Sit-ups

November 26, 2018

Back Squats

3-3-3-3-3 @ 53X2 tempo

3 minute MAX Calories

-Air Assault Bike

November 24, 2018

6 Rounds for reps

1-minute of Sit-ups

1-minute of Single Arm DB OH Squats (L) @ 50/35

1-minute of Pull-ups

1-minute of Single Arm DB OH Squats (R) @ 50/35

*resting 15 seconds between movements/rounds
 

November 23, 2018

Shoulder Press

5 rep MAX

5 Rounds for quality

15-Hard Pulls on the Rower

10/10-DB Step-ups

10/10-Single Arm DB Bench

*go as heavy as able

November 22, 2018

REST day

November 21, 2018

Accumulate for quality (10 minutes)

40-Weighted Chin-ups

For time (20 minute CAP)

20-PWR Cleans @ 135/95

20-Burpees over the bar

Run 400m

15-PWR Cleans @ 135/95

15-Burpees over the bar

Run 400m

10-PWR Cleans @ 135/95

10-Burpees over the bar

Run 400m

5-PWR Cleans @ 135/95

5-Burpees...

November 20, 2018

Back Squats

6 rep MAX

AMRAP in 12 minutes (Rounds + reps)

6-HSPUs

12-Front Rack Lunges @ 115/85

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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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