WOD: 7 rounds of
10 Snatch grip dead lifts @ 115/85#
10m Overhead barbell carry @ 115/85#
5 Power Snatches @ 115/85#
10m Overhead barbell carry @ 115/85#
* if you don't have room for OHBC, use dumbbells or kettle bells.
**If you can do the OHBC at all, do
10 DL and 7 Snatches for 7 rounds.
Saturday, September 30, 2017
Friday, September 29, 2017
Wednesday, September 27, 2017
Tuesday, September 26, 2017
TUESDAY 20170926
WOD: 3 rounds for time
15 Calories on the Ski Erg
12 Clean and Jerks @ 135/95#
9 Muscle ups **
** 6 × 3 C2B Pull Ups/ Dips
18 each total , and YES go back and forth between pull ups and dips in sets of 3.
15 Calories on the Ski Erg
12 Clean and Jerks @ 135/95#
9 Muscle ups **
** 6 × 3 C2B Pull Ups/ Dips
18 each total , and YES go back and forth between pull ups and dips in sets of 3.
Monday, September 25, 2017
MONDAY 20170925
WOD: 15 min AMRAP of
10m Farmers carry walking lunges with 70/44# KB**
15 Hand release push ups
10m Farmers carry only @ 70/44#
5 Box jumps @ 30/24"
**equals about 10 steps , 5ea leg
10m Farmers carry walking lunges with 70/44# KB**
15 Hand release push ups
10m Farmers carry only @ 70/44#
5 Box jumps @ 30/24"
**equals about 10 steps , 5ea leg
Friday, September 22, 2017
FRIDAY 20170922
WOD: 5 rounds for time
300m Run
30 Calories on the Bike (about 3min)
3 Front Squats @ 225/155#
300m Run
30 Calories on the Bike (about 3min)
3 Front Squats @ 225/155#
Thursday, September 21, 2017
Wednesday, September 20, 2017
Tuesday, September 19, 2017
Monday, September 18, 2017
SUNDAY 20170917
RED RIVER 44 HERO WOD
Row 908m
44 Push ups
44 Deadlifts @ 115/75#
44 Sit ups
44 KB swings @ 44/26#
44 wallball shots @20/12#
44 pull ups
44 Push press @ 45/30#
Run 908m
44 Push press at 45/30#
44 Pull-ups
44 wallball shots @ 20/12#
44 KB swings @ 44/26
44 Sit ups
44 Deadlifts @ 115/75#
44 Push ups
Row 908m
44 Push ups
44 Deadlifts @ 115/75#
44 Sit ups
44 KB swings @ 44/26#
44 wallball shots @20/12#
44 pull ups
44 Push press @ 45/30#
Run 908m
44 Push press at 45/30#
44 Pull-ups
44 wallball shots @ 20/12#
44 KB swings @ 44/26
44 Sit ups
44 Deadlifts @ 115/75#
44 Push ups
Thursday, September 14, 2017
FRIDAY 20170915
WOD: 5 rounds of
200m Run
200m Run Backwards
15 Push Press @ 95/65#
* if you are unable to run backwards
due to location or equip. , i.e. running on treadmill or truefirm, run 400m fwd.
200m Run
200m Run Backwards
15 Push Press @ 95/65#
* if you are unable to run backwards
due to location or equip. , i.e. running on treadmill or truefirm, run 400m fwd.
THURSDAY 20170914
WOD: 20 min AMRAP BETWEEN:
*Novice*
CINDY
5 Pull ups
10 Push Ups
15 Airsquats
OR
*Advanced*
MARY
5 HSPU
10 PISTOLS (5 ea alternating)
15 Pull ups
*Novice*
CINDY
5 Pull ups
10 Push Ups
15 Airsquats
OR
*Advanced*
MARY
5 HSPU
10 PISTOLS (5 ea alternating)
15 Pull ups
Tuesday, September 12, 2017
TUESDAY 20170912
WOD: GHOST
6 Rounds of :
1 min Max Calories on Rower
1 min Max Burpees
1 min Max Double unders
1 min Rest
6 Rounds of :
1 min Max Calories on Rower
1 min Max Burpees
1 min Max Double unders
1 min Rest
Monday, September 11, 2017
MONDAY 20170911
WOD: HOTSHOTS 19
6 rounds of
30 Air squats
19 Power Cleans @ 135/95#
7 Strict pull ups
400m Run
6 rounds of
30 Air squats
19 Power Cleans @ 135/95#
7 Strict pull ups
400m Run
Saturday, September 9, 2017
FRIDAY 20170908
WOD: ROYAL FLUSH
2 complete suits ( 2- Ace, 13 cards per suit)
SHUFFLE cards then,
Do how ever many reps the card dictates of:
Box Jumps @ 24/20"
KB Russian twist @ 35/26# (l+r=1)
Face cards = 10
Ace = 15
2 complete suits ( 2- Ace, 13 cards per suit)
SHUFFLE cards then,
Do how ever many reps the card dictates of:
Box Jumps @ 24/20"
KB Russian twist @ 35/26# (l+r=1)
Face cards = 10
Ace = 15
THURSDAY 20170907
WOD: 5 Rounds for time
12 GHDs
6 Clean and Jerks @ 135/95#
12 Spiderman Push ups ( l+r=2)
12 GHDs
6 Clean and Jerks @ 135/95#
12 Spiderman Push ups ( l+r=2)
Wednesday, September 6, 2017
Monday, September 4, 2017
MONDAY 20170904
WOD: TRIPLE G CHIPPER
100 Pull ups
80 ABmat Sit ups
60 Wall ball shots @ 20/14#
40 Calories on the Rower
20 Burpees
100 Pull ups
80 ABmat Sit ups
60 Wall ball shots @ 20/14#
40 Calories on the Rower
20 Burpees
Friday, September 1, 2017
Subscribe to:
Posts (Atom)