WOD

Endurance 3-1-20

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For time: Teams of 2 60 Goblet Squats 60 Push-ups Run, 800 m 45 Goblet Squats 45 Push-ups Run, 800 m 30 Goblet Squats 30 Push-ups Run, 800 m Teams of 2- split work evenly and run all together Scaled version: AIR SQUAT /Row instead of run Cash Out: AB Workout!

WOD

WOD Friday 2-28-20

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2 rounds for time of: Double Kb Front Rack Carry, 53/35 lbs, 150 ft 15 Snatches, 135/95 lbs Double Kettlebell Front Rack Carry, 53/35 lbs, 150 ft 15 Clean & Jerks, 135/95 lbs SCALED VERSION: 2 Rounds Scaled Version: DBL KB Carry 35/26 15 Snatch (95/65) DBL KB carry 35/26 15 C&J(95/65) Goal: Sub 15 […]

WOD

Power Hour 2-28-20

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Deadlift 2×2 at 85% 1RM 5 sets 10 double kb suitcase DL 50FT double kb walk 10 double kb swings 50ft double kb walk -rest 1 min between sets-

WOD

WOD Thursday 2-27-20

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Deadlift 1×2 at 85% 1RM Deadlift 6×3 at 70% 1RM -*Rest :90 between lifts Accessory Work: 3 Rounds: Stiff Leg Deadlift x 8 Bent Over Row x 8 Strict Pull Up x 10 Good Morning x 8 Mobility 1x :20-:30sec ea.: 3-Way Hip Stretch

WOD

WOD Wednesday 2-26-20

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For time: 35/30 Row Calories 30/25 Burpees 45 Single Arm Dumbbell Overhead Squats, 50/35 lbs 40 Pistols 25 Box Jump Overs, 30/24 in Weighted Run, 35/25 lbs, 200 m Scaled Version: :90 sec – cal. row 20 Burpees 35 Single-arm DB OHS (35/20)) 30 Single-leg Box Step Ups 25 box jump-overs (24/20)) 200m weighted run […]

WOD

Power Hour 2-26-20

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Bench Press 2×2 at 85% 1RM Rest as needed between sets. Finisher: 3 sets 10 seated db clean and press 10 dips (weighted if possible) 10 single arm bent over db lat raise (ea arm) 10 Single arm bent over DB row (ea arm) 10 plyo push ups

WOD

WOD Tuesday 2-25-20

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For time: 100 Wall Balls, 20/14 lbs *** EVERY MIN ON THE MIN DO 2 ROPE CLIMBS SCALED VERSION: 75 wall ball and/or lower weight * goal is sub12 mins Cool Down: Sandbag Bearhug Carry OR Double KB Front Rack Carry: 5 x 100′ mobility: Couch Stretch 1x: 2min each

WOD

WOD Monday 2-24-20

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For time: 21 Handstand Push-ups 21 Pull-ups 60 Double Unders 15 Handstand Push-ups 15 Pull-ups 45 Double Unders 9 Handstand Push-ups 9 Pull-ups 20 Double Unders ** Advanced – GO STRICT if possible- or use as many strict as you have and then kip. Scaled Version: 12-9-6 HSPU Pull Up Double Under x 30/20/10 OR […]

WOD

Power Hour 2-24-20

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Back Squat 2×2 at 85% 1RM Rest as needed between sets. 5 sets: 8 BB GM 50ft bb lunge walk :20 goblet squat hold 20 alternating single leg v up (total)

WOD

Endurance WOD 2-23-20

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Every 1 min for 14 mins do: Run, 200 m Russian Kettlebell Swing Run 200m- in the remaining time MAX Russian KBS Scaled version: – Run 100/150m *Max RKBS in remaining time Cash Out: AB workout!!!