WODS

1 November 2018

STRENGTH: Back Squat x1 EOM 5 Rounds - Find a new 1 RM WOD: 4 RFT 25 Sit-ups 25 Flutter Kicks (each leg) 25 Mountain Climbers (total)

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31 October 2018

STRENGTH: EMOM 1 Hang Clean + 1 Jerk WOD: 4 RFT 15 Burpees 12 Push Press 115/95 (L3) 95/65 (L2) 45/35 (L1) 9 C2B PU's

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30 October 2018

STRENGTH: Deadlift 3x5 EMOM at each of 65,75,85% WOD: 5 RFT: 5 Front Squats 155/115 (L3) 95/65 (L2) 45/35 (L1) 20 DU's 100M run

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29 October 2018

STRENGTH: Deadlift 3x5 EMOM at each of 65,75,85% WOD: "Fatal 40" 40 Wall Balls (20/14 lb) 40 Hang Cleans (95/65 lb) 40 Pull-Ups 40 Deadlifts (95/65 lb) 40 Push-Ups 40 Box Jumps (24/20 in) 40 Kettlebell Swings (1.5/1 pood) 40 Toes-to-Bar 40 Air Squats 40 Hang Snatches...

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27 October 2018

Warm Up: 400M Row then, banded shoulder work& Couch Stretch WOD: The Centurian With a Partner, complete the following in order: 100 Wall Balls (20#/14#) 100 KB Swings (50#/35#) 100 Push Press (65#/45#) 100 Box Jumps (24″/20″) 200 Double Unders (600 Singles) * Split...

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26 October 2018

"THE CHIEF" Five 3-minute AMRAPs in 19 minutes AMRAP in 3 minutes: 3 Power Cleans (135/95 lbs) 6 Push-Ups 9 Air Squats Then Rest 1 minute Repeat 5 times Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you...

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25 October 2018

STRENGTH: Front Squat 1RM WOD: 7 Min AMRAP 3 Deadlifts 285/225 (L3) 225/135 (L2) 135/85 (L1) 3 Bar Over Burpees

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23 October 2018

STRENGTH: Sumo Deadlift 1 RM WOD 15-12-9 Box Jump 30/24 (L3) 24/20 (L2) 20/16 (L1) KB Swings 70/50 (L3) 50/35 (L2) 35/25 (L1) Wall Balls 30/20 (L3) 20/12 (L2) 12/12 (low) (L1)

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22 October 2018

STRENGTH: Push Press 1 RM WOD: 10 Min AMRAP of: 10 Thrusters 115/85 (L3) 95/65 (L2) 45/35 (L1) 30 Du's // 90 Singles

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20 October 2018

Warm Up: 400m Run or Row 3 Rounds of: 10 Jumping Squats, 10 Russian Twists, 10 Pushups WOD: Switcher 15 Min AMRAP – In teams of 2, Alternate Complete rounds of: 20 KBS (70/50 - 50/35 - 35/25) 10 Burpees 200m Run

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