Running for Reps
WOD 5 . 12 . 20 6 x 3 min Rounds Run 400m beginning of each round Max reps Round 1 – dubs Round 2 – push press 115 / 75 or KB / DB Right arm Round 3 – burpees Round 4 – dubs Round 5 – push press 115 / 75 or KB […]
Support your local box WOD 1.2
WOD 5 . 11 . 20 AMRAP 15 DB / KB / snatch 10 Right , 15 reps babell 95 / 65 DB / KB / 10 left 15 push ups 15 airsquats Zoom 830 https://us02web.zoom.us/j/84068366981 ZOOM 12 pm https://us02web.zoom.us/j/85280968085
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Street Fighter
AMRAP 8 min 10 Burpees over an object , be creative 12 thrusters single arm , DB/ KB 6 each arm. Rest 3 min AMRAP 6 min 15 burpees over an object 20 thrusters single arm 10 each Rest 3 min AMRAP 4 30 burpees over an object 30 thrusters 15 each Zoom 830 https://us02web.zoom.us/j/84068366981
Corona Complex
WOD 5 . 7 . 20 AMRAP 20 Run 500m or 2 out and 2 back then 2 rounds of the complex for the complex use any DB , KB or barbell you have. If you only have 1 db or kb , use Right arm for the complex then left arm for the second
Double Over head
5 . 6 . 20 10 Rounds 10 OH squats with KB , DB or 95 / 65 barbell 35 double unders 10 single arm push press with KB , DB or 95 / 65 barbell Zoom 830 https://us02web.zoom.us/j/84068366981 ZOOM 12 pm https://us02web.zoom.us/j/85280968085
Forrest PUMP
WOD 5 . 5 . 20 Run 400m every 5 min including 0:00 Complete 3 Rounds 50 American KBS or hang db snatch or hang snatch 75 / 55 barbell 50 push ups 50 lunges in place Zoom 830 https://us02web.zoom.us/j/84068366981 ZOOM 12 pm https://us02web.zoom.us/j/85280968085
Home EMOM
WOD 5 . 4 . 20 21 minute emom Minute 1 : 12 burpees Minute 2 : 12 one arm thrusters Minute 3 : 16 situps Zoom 830 https://us02web.zoom.us/j/84068366981 ZOOM 12 pm https://us02web.zoom.us/j/85280968085
TURKISH GET SOME
5 . 1 . 20 A. TURKISH GET SOME 13 min AMRAP 3 Turkish getups R arm 3 Turkish getups L arm 12 Front Squats / goblet squats 95 / 65 B. 12 min ABS 1 min situp 1 min hollow rock 1 min plank rest 1 min Zoom 830 https://us02web.zoom.us/j/84068366981 ZOOM 12 pm https://us02web.zoom.us/j/85280968085
Speedy Gonzales
6 Rounds 400m run ( 1 min out / 1 min back ) 21 KBS or DB swing or hang clean barbell 75 / 55 15 push ups 9 burpees 830 zoom class https://us02web.zoom.us/j/89126811045 12 pm zoom join URL: https://us02web.zoom.us/j/89260752833
Home Chipper
WOD 4 . 29 . 20 100 double unders 80 squats 60 box jumps or step ups , a chair is a good substitute 40 Barbell , KB or DB row . 40 total alternate arms every 10 20 thrusters with anything heavy. barbell 135 / 95 , KB , DB , dog , be
