8.10.2017

SWOD 1-Rep Max Deadlift WOD Rx Version: 3 Rounds 1 Minute at Each station with no transition time between -Pullups -Hang Power Cleans 115/75 -Box Jumps 24/20 1 Minute Rest between rounds Rx+ Version: -Bar Muscle Ups -Hang Power Cleans 155/105 – Box Jumps 30/24 SPARTAN Run 200 Meters 10 Bar Muscle Ups Run 300 Read more about 8.10.2017[…]

8.9.2017

SWOD 1-Rep Max Push Press WOD 3 Rounds 12 KB Swings 53/35 12 Dumbbell Snatches 50/35 300 Meter Run (Building Run) 12 Wall Balls 20/14 METCON 26 minute time cap Any order and amount you want, accumulate: 1600 m Running 150 Double Unders 100 Burpees You can do all of the reps for each movement Read more about 8.9.2017[…]

8.8.2017

SWOD Flight Simulator Double Unders 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken sets. If you fail to go unbroken start over on that set. WOD Fibonacci 5-8-13-21 Toes Through Rings Sets of Pistols Deadlifts 225/155 Calorie Row Spartan WOD Run 1 Mile 800 Meter KB Farmer Carry 53/35 400 Meter Squat Thruster w/Slam ball 30/20 Run 1 Mile

8.5.2017

WOD 4 minute amraps 2 person teams 1 minute transitions Dead Lift reps 135/95 Hold handstand Row Calories Plank Burpee Pull-up Ring dip hold Assault Bike Calories Wall sit 100 m sprints alternating

8.4.2017

Partner Face-off WOD 8 Rounds (4 Each Partner) Partner Runs 400 Meters While other partner works Round 1 Shoulder to Overhead 115/75 Round 2 Bar Hopping Burpees Round 3 Rx = Ring Muscle Ups Scaled = Toes 2 Bar Round 4 D-Ball Over shoulder Metcon 6 min amrap 10 (70/55kb) American swings 10 burpees 4 Read more about 8.4.2017[…]

8.2.2017

WOD 20 Minute AMRAP 14 Wall balls 20/14 10 Plate Facing Burpees 10′ Handstand Walk 14 Situps 10′ Handstand Walk *Mod for Handstand Walks will be 20′ Bear Crawl METCON Tabata Something Else (Repeat- keep track of score to track improvement), 20 sec. on, 10 sec. off (total of 32 intervals) 8 rounds pull-ups 8 Read more about 8.2.2017[…]