WODs and Blogs

January 30, 2019

5 Rounds for time (20 minute CAP)

30-Russian KB Swings @ 70/54

20-Alt KB Front Rack Lunge @ 70/54

2-Rope Climbs

Alternating Single Leg V-ups

:50 WORK / :10 REST

:40 WORK / :20 REST

:30 WORK / :30 REST

:20 WORK / :40 REST

:10 WORK / :50 REST

1 minute WORK

January 18, 2019

a)AMRAP in 15 minutes (Rounds + reps)

15-DB PWR Cleans @ 50/35

Row 30 Calories

b)AMRAP in 15 minutes (Rounds + reps)

15-Double Russian KB Swing @ 54/35

15-Burpees over the KBs

*resting 5 minutes between the two AMRAPs

December 18, 2018

5 Rounds for Quality (Weight)

10-Back Squats

20-Russian KB Swings

30-Push-ups

October 10, 2018

5 Rounds for Quality (weight)

3-Overhead Squats

9-Front Squats

12-Russian KB Swings @ 70/54

*record the weight on the bar each round
 

September 25, 2018

AMRAP in 25 minutes (Rounds + reps)

25-Box jumps @ 24/20"

25-Push-ups

25-Russian KB Swings @ 70/54

August 18, 2018

For time

46-36-26-16

Alternating KB Lunges @ 70/54

Russian KB Swings @ 70/54

*400m Run after each round
 

July 14, 2018

4 Rounds for reps (4 minutes each)

Run 400m

20-Toes to bar

MAX Russian Swings @ 70/54

*resting 2 minutes between rounds
 

June 12, 2018

Tabata (8 minute)

-Hollow holds

-Reverse Plank holds

*alternating movements every minute

For time (15 minute CAP)

21-15-9

-Russian KB Swings @ 70/54

-Toes to bar

-Box Jumps @ 30/24"

May 11, 2018

Tabata (4 minutes each)

-Push Press @ 95/65

-Goblet Squats @ 70/54

-Barbell Bent Over Rows @ 95/65

-Russian KB Swings @ 70/54

-Sit-ups

*1 minute of rest after each round

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March 2, 2019

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