WODs and Blogs

February 14, 2019

For time (35 miunte CAP)

25-20-15-10-5

-Goblet Squats @ 54/35 (RX+ @ 70/54)

-Box Jumps @ 24/20" (RX+ @ 30/24")

-Push-ups

-Calories (Row/Bike)

(*RX+ with 3-Bar Muscle ups after each round including the Last)
 

January 26, 2019

7 Rounds for Quality

3-Back Squat

7-Box Jumps

10/10-DB Curls
 

December 8, 2018

"Jack"

AMRAP in 20 minutes (Rounds + reps)

10-Push press @ 115/85

10-KB Swings @ 54/35

10-Box jumps @ 24/20"

November 30, 2018

AMRAP in 24 minutes (Rounds + reps)

12-Goblet Squats @ 70/54

12-Box Jumps @ 24/20"

Row 24/20 Calories
 

November 19, 2018

EMOM for 30 minutes

3-Deadlifts (AHAP)

9-Toes to bar

12-Box Jumps

*one movement per minute

November 14, 2018

AMRAP in 28 minutes (Rounds + reps)

7-Box Jumps @ 30/24"

14-Alt DB Snatch @ 50/35

7-Toes to bar

November 6, 2018

4 Rounds for reps

Round 1 (3 minutes)

Row 500m

MAX reps Push-ups

Round 2 (3 minutes)

Row 500m

MAX reps Box Jumps @ 24/20"

Round 3 (3 minutes)

Row 500m

MAX reps Pull-ups

Round 4 (3 minutes)

Row 500m

MAX reps DB Push Press @ 50/35

*resting 3 minutes between rounds

October 24, 2018

5 Rounds for Quality (Weight)

4-Front Squats

8-Back Squats

12-Box Jumps

October 13, 2018

a) AMRAP in 10 minutes

20-Alt DB Snatch @ 50/35

10-Burpees

b) AMRAP in 8 minutes

8/8-DB Hang Clean and Jerk @ 50/35

8-Box jumps @ 24/20"

c) AMRAP in 6 minutes

6/6-Single Arm DB Thrusters @ 50/35

12-DB Lunges @ 50/35

*resting 2 minutes between AMRAPs

September 25, 2018

AMRAP in 25 minutes (Rounds + reps)

25-Box jumps @ 24/20"

25-Push-ups

25-Russian KB Swings @ 70/54

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