WOD: CFT
400m Run
30 Squat thrusters @ 115/85#
400m Run
Saturday, April 28, 2018
Thursday, April 26, 2018
WEDNESDAY 20180425
WOD: 12 min AMRAP of
10 Single Arm KB Swings @ 35/26# (5 each)
15 GHDs
5 Box Jumps @ 30/24"
10 Single Arm KB Swings @ 35/26# (5 each)
15 GHDs
5 Box Jumps @ 30/24"
Monday, April 23, 2018
Thursday, April 19, 2018
Tuesday, April 17, 2018
MONDAY 20180416
WOD: 1 TO 10
Alternating Single Arm Dumbell Snatches @
40/25# (l+r=1)
GHDs [sprinter toe touches (l+r=1)]
Alternating Single Arm Dumbell Snatches @
40/25# (l+r=1)
GHDs [sprinter toe touches (l+r=1)]
FRIDAY 20180413
WOD: "LUCKY 13"
3 rounds of
13 Push ups
13 Sit ups
13 Box Jumps @ 20/18"
13 Kettle ell swings @ 1.5 pops
13 Push press @ 45/35#
13 Walking lunges (l+r=1)
13 Moutain climber
13 Knees to Elbows
13 Pull ups
13 Parallel bar dips
13 Air Squats
13 Back extensions
13 Burpees
3 rounds of
13 Push ups
13 Sit ups
13 Box Jumps @ 20/18"
13 Kettle ell swings @ 1.5 pops
13 Push press @ 45/35#
13 Walking lunges (l+r=1)
13 Moutain climber
13 Knees to Elbows
13 Pull ups
13 Parallel bar dips
13 Air Squats
13 Back extensions
13 Burpees
Friday, April 13, 2018
THURSDAY 20180412
Warm up: basic (run)
Stretch: legs/core
Skill/Strength: 3 min plank. If you can't go unbroken, pause the clock
and add 30 second penalty.
THROWBACK THURSDAY
WOD: 10 rounds of:
25 meter Farmers(53#)/waiter(35#) carry
10 air squats
25 meter Farmers(53#)/waiter(35#) carry switching arms
10 sprinter toe touches (l+r=1)
SEE: 20140616
Stretch: legs/core
Skill/Strength: 3 min plank. If you can't go unbroken, pause the clock
and add 30 second penalty.
THROWBACK THURSDAY
WOD: 10 rounds of:
25 meter Farmers(53#)/waiter(35#) carry
10 air squats
25 meter Farmers(53#)/waiter(35#) carry switching arms
10 sprinter toe touches (l
Wednesday, April 11, 2018
TUESDAY 20180410
WOD: 4 Rounds of
1 min Max Calories on Assault bike
1 min Max Burpees
1 min Max Push press @ 95/65#
1 min Rest
1 min Max Calories on Assault bike
1 min Max Burpees
1 min Max Push press @ 95/65#
1 min Rest
Tuesday, April 10, 2018
MONDAY 20180409
WOD: CFT
42-30-18
Wall Ball (20/14)
Pull Ups
100 Double Unders after each set.
* 15 min Time Cap *
42-30-18
Wall Ball (20/14)
Pull Ups
100 Double Unders after each set.
* 15 min Time Cap *
Thursday, April 5, 2018
THURSDAY 20180405
WOD: THROWBACK THURSDAY 5 Rounds of
25 Burpees
15 KB Swings @ 53/35#
200m Run
SEE 20120405
25 Burpees
15 KB Swings @ 53/35#
200m Run
SEE 20120405
Wednesday, April 4, 2018
TUESDAY 20180403
WOD: 12 min AMRAP "SANDBAG LADDER"
1 Deadlift
1 Clean
1 Press
1 Thruster
2 Deadlifts
2 Cleans
2 Press
2 Thrusters
3 , 4 , 5, 6, etc.
1 Deadlift
1 Clean
1 Press
1 Thruster
2 Deadlifts
2 Cleans
2 Press
2 Thrusters
3 , 4 , 5, 6, etc.
Monday, April 2, 2018
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