Posts filed under: WOD

Friday, February 23

A) Find a 1RM Squat snatch B) 10 Rounds for time: 1 Squat snatch (80%) 2 Burpees over bar...
Continue Reading →

Friday, February 22

A) 3 sets: 20 Alternating up right rows 15 Hip extensions 50 Double unders B) 4 Sets for times: 3 minute recovery btw sets 25/18 Calories assault bike 25 KB swings (55/35)...
Continue Reading →

Wednesday, February 21

A) 5 Rounds for total time: 100ft walking lunge 15 Wall balls (20/16) 10 Chin ups rest 1 minute...
Continue Reading →

Tuesday, February 20

A) 4 Rounds for time: 400m run 8 Clean and jerks (165/110) 8 Burpee box jumps (24/20) * not box jump overs...
Continue Reading →

Tuesday, February 20

A) 5 sets: (3 minute recovery btw sets) 300/250m row 5 Box jumps (30/24) 3 Hang squat snatches (155/105)...
Continue Reading →

Monday, February 19

A) Back squats 5 @ 75% 3 @ 80% 1 @ 85% 5 @ 80% 3 @ 85% 1 @ 90% B) 3 Rounds for times: (3 minute recovery btw rounds) 25/20 Cal row 15 Overhead squats (115/75)...
Continue Reading →

Monday, February 19

A) For time: 100 Burpees to 6″ target *at the top of every minute STOP and complete 1 Squat clean (225/155)...
Continue Reading →

Friday, February 17

A) For time: 21-15-9 Hang power clean (135/95) TTB Rest 5 minutes then, For time: 21-15-9 Shoulder to overhead (135/95) 42-30-18 KB swing (55/35)...
Continue Reading →

Friday, February 17

EMOM for as long as possible 4 Burpee box jump overs (24/20) 7 Power snatches (75/55)...
Continue Reading →