WOD

Wednesday 6.20.18 WOD

STRENGTH/POWER 5 – 4 – 3 – 2 – 1 – 2 – 3 – 4 – 5 Front Squat *Perform a set every 3:00 for the 9 sets. **Leaderboard the set of 1.

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Tuesday 6.19.18 WOD

Part 1: Strength Every 2:00 for 4 sets 5 Strict pull-ups Part 2: 5 Rounds for time: 15 GHD sit-ups 5 Ring muscle ups Into 100-meter double kettlebell front rack walk (53lbs/35lbs).

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Monday 6.18.18 WOD

2018 REGIONAL EVENT 4 For time: 2 Rounds of: 10 Snatches (175lbs/125lbs) 12 Bar facing burpees Into 2 Rounds of: 10 Snatches (115lbs/75lbs) 12 Bar facing burpees *12:00 time cap (regionals was 9:00)

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Saturday 6.16.18 WOD

Who’s Your Daddy Buddy?” For time: Person 1: 500 meter row Person 2: 500 meter row Followed immediately by: 2 Rounds 50 Synchro wall ball shots (20lbs/14lbs) 200-meter Kettlebell farmers walk (70lbs/53lbs) *Accumulate the distance with one person working at a time.

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Friday 6.15.18 WOD

For time: 50 Double unders 35 Hang dumbbell power snatches (50lbs/35lbs) 20 Chest to bar pull-ups 50 Double unders 25 Hang dumbbell power snatches (70lbs/50lbs) 20 Chest bar pull-ups 50 Double unders 15 Hang dumbbell power snatches (100lbs/70lbs) 20 Chest to bar pull-ups 50 Double unders

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Thursday 6.14.18 WOD

For time: 30-20-10 Dumbbell front squat (50lbs/35lbs) Calorie row (21-15-9 calories for the ladies)

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Wednesday 6.13.18 WOD

“Glen” For time: 30 Clean and jerks (135lbs/95lbs) Run 1 mile 10 Rope climbs (15 feet) Run 1 mile 100 Burpees

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Tuesday 6.12.18 WOD

Every 4:00 for 5 sets 35ft Dumbbell walking lunge 3 Deadlifts

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Monday 6.11.18 WOD

7 Rounds for time: 7 Toes to bar 7 Push jerks (135lbs/95lbs)

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Saturday 6.9.18 WOD

With a partner for reps: 2 Rounds Partner 1: 2:00 Box jump to step down (24″/20″) Partner 2: 2:00 Box jump to step down (24″/20″) Partner 1: 2:00 GHD Sit-ups* Partner 2: 2:00 GHD Sit-ups* Partner 1: 2:00 Row calories Partner 2: 2:00 Row calories Partner 1: 2:00 400 meter run Partner 2: 2:00 400 meter run Partner 1: 2:00 Burpees Partner 2: 2:00 Burpees *Substitute a v-up for GHD

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