Toned and Lean
4 / 14 / 22 Amrap 12 6 Strict pull ups 9 american KBS 35/53 12 push ups At 12:00 min mark run 1500m Score is reps in amrap and total time.
Turn and Burn
4 / 13 / 22 A. Build to a heavy thruster from the ground B. 5 rounds 10 thrusters 115 / 75 25 situps
Boomrang
4 / 12 / 22 For time 50 cal row 50 box jumps 50 wall balls 50 toe to bar 50 wall balls 50 box jumps 50 cal row Every station has a running 3 min cap . So you have 3 min to row , 6 min mark to finish box jumps , 9
Back Squat SWOD
4 / 11 / 22 Back Squat 8 , 50% 6 – 6 , 65% 4 – 4 -4 , 75% 2 – 2- 2- 2 80 – 85 % B. AMRAP 8 8 burpees 28 double unders
Stairway to heaven
WOD april 7 , 2022 8 rounds each 10 double front rack KB step overs 20 inches 10 toes to bar rest 1 : 1
Stairway to heaven Read More »
DB DT
WOD april 6 , 2022 A. 6 sets 1 press + 2 push press + 3 push jerk B. Partners Rotate full rounds for 5 rounds each 12 DB deadlift 9 DB hang power clean 6 DB push jerk
Chuck Norris
WOD April 5 th , 2022 For time 800m run 40 dubs 20 db snatch 50 / 35 10 bar muscle ups or 20 pull ups as a scale. 400m run 10 bar muscle ups or 20 pull ups as a scale. 20 db snatch 40 dubs 800m run
Front Squat SWOD
April 4 , 2022 Front Squat from Rack 8 – 6 – 6 – 4 – 4- 4- 2 – 2- 2- 2 Cash out AMRAP 15 with partner ROW 50 calories 50 ring dips share the work , one person working at a time.
Metronome
4 – 1 – 22 Run 5000m 500 burpees 50 rope climbs April Fools WOD 10 sets on the 2 min perform : 3 power cleans at 65 – 75% 15 wall balls 20 / 14 to 10 ft target for both males and females.
