Monday
WOD 11 – 1 – 21 AMRAP 15 15 calories ( bike , ski or Row ) 15 Toes to bar 15 push press 115 / 75
WOD 11 – 1 – 21 AMRAP 15 15 calories ( bike , ski or Row ) 15 Toes to bar 15 push press 115 / 75
For time Run 1600m for time straight into 27 – 21 – 15 – 9 KB Swing 1.5 / 1.0 pood Pull Up Push up
Friday 10 – 29 – 21 Read More »
A. Every 2 min perform a set , 8 total sets. 2 Press + Push Press ( 10 – 8 – 6 – 4 ) 1 Press + Push Press ( 5 – 4 – 3 – 2 ) B. Cash out 200 cal bike with a friend : )
Thursday 10 – 28 – 21 Read More »
For time 3 rounds 20 Toes to bar 1 rope climb 30 cal row 1 rope climb 40 wall ball 1 rope climb 50 double unders 1 rope climb
Wednesday 10 – 27 – 21 Read More »
A. Superset 5 sets 6 heavy deadlifts unbroken max reps bench press body weight / 3/4 body weight. ( or something you can get 8 + with set 1 ) B. Skills double tabata 16 sets of 20 seconds work – 10 seconds rest / transition Ring Hold In support Hollow Hold
Tuesday 10 – 26 – 21 Read More »
For max reps 1 min squat clean 95 / 65 1 min burpee over bar rest 1 min 2 min squat clean 2 min burpee over bar rest 1 min 3 min squat clean 3 min burpee over bar rest 1 min amrap 4 4 squat clean 4 burpee over bar
Monday 10 – 25 – 21 Read More »
WOD 10 – 22 – 21 5 rounds on a 2 min clock perform 3 cleans 6 jerk 9 front squat Use a 155 / 105 barbel respectively Do max burpees in time remaining rest 1 min : score barbell weight and burpees.
WOD 10 – 20 – 21 For time 2 rounds run 400m 12 snatch 95 / 65 straight into 3 rounds 250m run 6 snatch 135 / 85 straight into 4 rounds 100m run 3 snatch 165 / 105
Snatched and sweaty Read More »
10 – 19 – 21 Squat Clean 3 – 3 – 2 – 2 – 2 -1 – 1 – 1 – 1 for max load Cash out : row 3k for time with a partner.