WODS

15 October 2018

STRENGTH: Sumo Deadlift 3 RM WOD: 8 Min AMRAP 2-4-6-8-10 etc. KB Swings 70/50 (L3) 50/35 (L2) 35/25 (L1) T2B (L3) K2E (L2) K290 (L1)

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13 October 2018

20 min EMOM with a Partner:10 Burpees5 Pull-ups1st minute: Partner A completes 10 Burpees while Partner B completes 5 Pull-ups.Then swap for the second minute, etc.

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12 October 2018

"Dallas 5" 5 minutes of: Burpees Then, 5 minutes of: 7 deadlifts, 155 lb. 7 box jumps, 24-in. box Then, 5 minutes of: Turkish get-ups, 40-lb. dumbbell Then, 5 minutes of: 7 snatches, 75 lb. 7 push-ups Then, 5 minutes of: Rowing (calories) Complete as many reps as...

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11 October 2018

STRENGTH: Push Press 3 RM WOD: 10 Min AMRAP 15 Snatch 135/85 (L3) 95/65 (L2) 45/35 (L1) 8 Ring Dips

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9 October 2018

STRENGTH: Oly - Hang Power Snatch 2 RM WOD: 7 Min AMRAP of: 10 SDHP 95/65 (L3) 65/45 (L2) 45/35 (L1) 10 Wall-ball 30/20 (L3) 20/12 (L2) 12/12 (Low) (L1)

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6 October 2018

With a partner, For Time: 75 Wallballs (20/12) 100 Pull-ups 125 Box Jumps (24/20) 100 Kettlebell Swings (50/35) 75 Burpees *One Person working at a time. **When not working, hold a wall-sit

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5 October 2018

"Lumberjack 20" For Time 20 Deadlifts (275/185 lb) 400 meter Run 20 Kettlebell Swings (2/1.5 pood) 400 meter Run 20 Overhead Squats (115/75 lb) 400 meter Run 20 Burpees 400 meter Run 20 Chest-to-Bar Pull-Ups 400 meter Run 20 Box Jumps (24/20 in) 400 meter Run 20...

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4 October 2018

STRENGTH: Sumo Deadlift x4 @ 65/70/75 WOD: 10 Min AMRAP 11 Cleans 135/95 (L3) 95/65 (L2) 45/35 (L1) 9 Bar facing burpees

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3 October 2018

STRENGTH: Split Jerk x 5 @ 70/75/80 WOD: 18 Min EMOM Minute 1 - DU's Minute 2 - Box Jumps 30/24 (L3) 24/20 (L2) 20/16 (L1) Minute 3 - Medball or KB Cleans 30/20 (L3) 20/15 (L2) 15/12 (L1) *Continue to repeat

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2 October 2018

STRENGTH: Back Squat x 5 @ 70/75/80 WOD: 3 RFT: 10 Power Snatch 95/65 (L3) 65/45 (L2) 45/35 (L1) 200M Run

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1 October 2018

Strength: Bulgarian Split Squats x5 x3 @ heavy WOD: 3 Min AMRAP of: 6 Pull-ups (L3) C2B (L2) Jumping Negatives (L1) 9 Push-ups 12 Air Squats *Repeat 2 more times **Rest exactly 1 minute between rounds

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