Currently browsing

September 2019

2019-09-09

WOD Death by thrusters! min 1 : 1 thruster     (rx: 95/65#) min 2 : 2 thruster min 3 : 3 thruster … … continue along this pattern until you can no longer complete # of required thrusters for given minute. 18 rounds MAX/CAP *no use of racks permitted * elimination …

2019-09-08

WOD 25 min of “Dice” w/ Kat 1 – box jumps (24/20) 2 – sit-ups (x3) 3 – osbd (70#) 4 – kb swings (1.5/1) 5 – hang cleans (95/75) 6 – air squats Totals: 20, 168, 32, 41, 16, 26 Cool down round up: 10, 2, 8, 9, 4, …

2019-09-04

WOD Metcon (Time) 4 rounds for time 10 push press 10 burpees over bar 400m run rx 115/75 rx+ 135/95 Time: 16:41 (95#, 400m row)

2019-09-02

WOD The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles Total: 16 rounds + 9 reps Rx