2025-02-21
WOD Conditioning: All Out Sprint For Max Reps 6 Rounds 30 secs Max KB Swings (70/53) 1 Minute Rest 30 secs Max Knees to elbows 1 Min Rest 30 secs Max Wall Balls 1 Min Rest Total: 90 kb swings (53#), 115 sit-ups, 104 wall balls
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arms
2025-02-17
Strength weightlifting 3 x 10 db curls 25# db press 25# db oh tricep extension 25# push-ups 5 x 3 thrusters increasing weight each set 75#, 95#, 100#, 110# 120# 3 x 30 second plank Time: 50:46
2025-02-15
WOD “Deck of Cards” w/ Kat ♦️– db snatch (per arm) (35/25) ♠️ – wall balls ♥️ – push-ups ♣️ – box jumps (24″/20″) J – 25 sit-ups Q – 20 weighted lunges (10 per leg) K – 100m run A – 15 obliques “tea pots” (per side 35#/25#) Time: …
2025-02-13
Warm up 3 min echo bike WOD Conditioning: As Far as possible in 18 Minutes : 4-6-8-10-12-14-16 …etc HSPU *Each rd 10 Weighted Sit Ups 40 DU’s Modify to Push Press ( 115/ 75) Total: 16th (7th) round (75#)
2025-02-10
Warm up 3 min echo bike WOD Conditioning: As Many Rounds In 12 Minutes 10 Hang Clean & Jerks (135/95) 15 Ball Slams Total: 4 rounds + 1 clean and jerk (115#, 20#)
2025-02-07
WOD Conditioning: “Fat Amy” 50 air squats 10 burpees 40 sit ups 10 burpees 30 alt lunges 10 burpees 20 KB swings (53/35) 10 burpees 10 M bear crawl 10 burpees 20 KB swings 10 burpees 30 alt lunges 10 burpees 40 sit ups 10 burpees 50 air squats Time: …
2025-02-05
WOD Conditioning: 10-9-8-7-6-5-4-3-2-1 DeadLifts (225/155) MBC *15/10 cal on bike each rd Time: 27:35 (205#, 10 cal each round)
2025-02-03
Motorcycle ride Distance: 80 miles Time: 2:04:00 WOD Conditioning: As Many Rounds in 12 Minutes 10 OH Squats (95/65) 10 D’Ball Slams (25/16) 10 Pull-ups Total: 5 rounds (75#)
2025-01-29
WOD Conditioning: 4 X 4 Min AMR Rest 2 Minutes in between 250 M Row Sprint AMRAP “Cindy” 5 Pull-ups 10 Push-ups 15 Air Squats Total: 10 rounds of Cindy
2025-01-28
WOD Conditioning: “Unbroken” 10 -1 UB Power Cleans (135/95) 10-1 Burpees 100 M Sprint after each rd Time: 18:52 (115#, push-ups)