Currently browsing tag

arms

2023-03-15

WOD Conditioning: 6 Rounds For Time: 200 M Sprint 14 Pistol Squats 10 Supinated Strict Pull-ups or supinated L sit pull -ups Time: 19:53 (250m row, 25# db squats, regular pull-ups)

2023-03-13

WOD As Many Rounds In 12 Minutes 10 Clean & Jerks (135/95) 15 DBall Slams (25/16) Total: 3 rounds + 5 clean and jerks (135#, 20#)

2023-03-11

WOD “The Longest Mile” 4 Rounds for Time 10 Burpees 100m run 10 Air Squats 100m run 10 Push-Ups 100m run 10 Sit-Ups 100m run Time: 19:24 Rx

2023-03-07

Skill-work 6 x 500m row Rest 1:15 each round Time: ~18:00 WOD 21 – 15 – 9 – 6 – 3 hang power snatch (95/65) kb swings (70/53) *12 min time cap Time: 9:40 (85#, 53#)

2023-03-05

WOD “Deck of Cards” w/ Kat ♦️– push-ups ♠️ – obliques (per side) (44/35) ♥️ – wall balls (20/14) ♣️ – deadlifts (185/155) J – 10 kb swings (44/35) Q – 10 snatches per arm (30/25) K – 100m run A – 25 sit-ups Time: 36:52 Rx

2023-02-28

WOD Conditioning: “Unbroken” 10-9-8-7-6-5-4-3-2-1 Power Cleans (135/95) Burpees 100 M Sprint after each set Time: 25:40 Rx

2023-02-27

WOD Conditioning: Every 2 Minutes For 8 Rounds  6 Front Squats (from Floor)  6 Box Jumps (30/24) 12 Russian KB Swings (70/53) RX(155, 105) Total: 16:00 (5 front squat sets at 135#, 3 front squat sets at 115#, 1.5pd kb swings)

2023-02-22

WOD Conditioning:  6 Rounds  30 secs Each Movement for Max Reps  30 secs DeadLifts (185/135) 30 secs Strict HS Push-ups  30 secs D Ball Slams (25/16) 30 secs Rest Total: 5 deadlifts first round, 8 each remaining round, 12 db strict press 20# each round, 10 ball slams each round)