WOD May 16th , 2019 0:00 – 10:00 3 rounds 10 OHS 135 / 95 20 calorie row Rest till 10:00 min mark At 10:00 – 20:00 3 rounds 10 power snatch 135 / 95 35 situps IF you finish before the 20 min mark, max reps ring muscle ups scale with pull ups
WOD MAY 15th , 2019 A. strict press 4 – 3 – 2 -1 – 1 -1 B. SPlit jerk 4 – 3 – 2 – 1 – 1 -1 C. max unbroken double unders 5 rounds
WOD May 14th , 2019 A. find your 1 RM bench in 10 min B. ” go ham “ 5 ROUNDS 2 min AMRAP 15 / 12 calorie bike max reps burpee pull ups rest 2 min
WOD May 13th, 2019 6 Rounds 24 walking lunges 24 push ups 24 air squats 400m run Scale accordingly.
May 10 th 2019 10 Rounds 100m run 8 thrusters 95 / 65 8 power cleans 95/ 65 1 Legless rope climb
May 9th 2019 80 situps 40 DB snatch 20 pistol 10 bar muscle up / 20 pull ups 800m run 10 bar muscle up / 20 pull ups 20 pistols 40 db snatch 80 situps
WOD May 8th , 2019 A. 4 Sets 2 strict press + 4 Push press B. 5 x 3 Front Squat ( 2 sec pause in the bottom ) C. Row 500m rest 1 : 1 3 sets each
WOD May 7 th , 2019 AMRAP 12 1 Squat Snatch 155 / 105 3 Clean and Jerk 155 / 105 30 DUBS
Shaken Not Stirred Read More »
WOD May 6 2019 3 Rounds 400m Run 21 OHS 75 / 55 15 Toes to bar 9 DB Burpee
” Super Hero Fit “ Read More »
5 . 3 . 19 A. Build to a heavy power clean and push jerk B. EMOM 20 ODD : Row 15 / 12 calories Even : 3 power clean and push jerks 185 / 125
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