WOD: " SUCKER PUNCH"
21-18-15-12-9
KB Swings @ 44/35#
Thrusters @ 75/45#
Tuesday, August 27, 2019
Friday, August 23, 2019
Wednesday, August 21, 2019
WEDNESDAY 20190821
WOD: 5 Rounds of
5 Curtis P's @ 115/75#
10m Alligator walks
20 Abmat Sit ups
10m Alligator walks
5 Curtis P's @ 115/75#
10m Alligator walks
20 Abmat Sit ups
10m Alligator walks
Friday, August 16, 2019
Tuesday, August 13, 2019
Friday, August 9, 2019
FRIDAY 20190809
WOD: CFT
50 Calories on Rower
40 Box Jumps @ 24/20"
30 GTO (ground to overhead) @ 135/95#
20 GHDs
10 Deadlift @ 315/205#
50 Calories on Rower
40 Box Jumps @ 24/20"
30 GTO (ground to overhead) @ 135/95#
20 GHDs
10 Deadlift @ 315/205#
Thursday, August 8, 2019
Wednesday, August 7, 2019
WEDNESDAY 20190807
WOD: 12 Min AMRAP
Clean complex: @ 135/95#
1 Power clean,
1 Hang clean,
1 Hang clean and jerk,
3 Muscle ups*
Scale* 3 Chest to bar pull ups
3 Ring Dips
Clean complex: @ 135/95#
1 Power clean,
1 Hang clean,
1 Hang clean and jerk,
3 Muscle ups*
Scale* 3 Chest to bar pull ups
3 Ring Dips
TUESDAY 20190806
WOD: CFT
20 Abmat situps
200m Run
40 Sprinter toe touches
400m Run
60 Abmat situps
600m Run
80 Sprinter toe touches
800m Row
20 Abmat situps
200m Run
40 Sprinter toe touches
400m Run
60 Abmat situps
600m Run
80 Sprinter toe touches
800m Row
Monday, August 5, 2019
MONDAY 20190805
WOD: Complete for time
Buy in : 25 Calorie Row, then
5 Rounds of
10 Snatches @ 95/65#
10 Wallball shots @ 20/12#
10 GHDs
Then,
Cash out: 25 Calorie Row
Buy in : 25 Calorie Row, then
5 Rounds of
10 Snatches @ 95/65#
10 Wallball shots @ 20/12#
10 GHDs
Then,
Cash out: 25 Calorie Row
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