2019-03-31
WOD Deck of cards w/ Kat ♥️ Hearts – hang cleans (75/55) ♦️ Diamonds – wall balls (20/14) ♣️ Clubs – push-ups ♠️ Spades – box jumps (20″) J – 10 push press (75/55) Q – 10 kb swings (1.25/1.0) K – 25 sit-ups A – 100m sprint Time: 33:33 …
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arms
2019-03-23
WOD w/ Kat Long round, short round, shorter round Metcon (Time) For Time: 1000m row 80 Sit Ups 60 KBS (24/16kg) 40 Push Ups 20 Power Cleans (135/95#) 500m Row 40 Sit Ups 30 aKBS 20 Push Ups 10 Power Cleans 250m row 20 sit-ups 15 kb swings (8 each) 10 …
2019-03-16
WOD 50 sit-ups 40 push-ups 30 box jumps 20 pull-ups 10 hspu —— 40 sit-ups 30 push-ups 20 box jumps 10 pull-ups ——- 30 sit-ups 20 push-ups 10 box jumps ——- 20 sit-ups 10 push-ups ——- 10 sit-ups Time: 28:55 (10 split jerks subbed for hspu)
2019-03-11
WOD Metcon (AMRAP – Reps) AMR 12 Minutes 3 Clean and Jerks 3 Front Squats 100 M Sprint 6 Clean and Jerks 6 Front Squats 100 M Sprint …….. RX(95/65) Count 100 Run as 1 Rep Total: 3, 6, 9, 12 (4 reps + 5 clean and jerks)
2019-03-08
WOD Dirty thirty 30 box jumps (24/20) 30 pull-ups 30 kb swings (35/26) 30 alt lunges 30 k2e 30 push press (empty bar 45#) 30 supermans 30 wall balls (20/14) 30 burpees 30 double unders Time: 23:35 (10 burpees, 20 push-ups subbed for 20 burpees)
2019-03-05
WOD 3 X 5 Min AMRAP 3 Pull ups 6 Push Ups 9 Air squats Rest 1:30 Between Rounds Total: 6 + 2 push-ups | 6 + 3 pull-ups | 5 + 3 squats (17 rounds + 20)
2019-02-28
WOD 5 rounds Min 1: cal row Min 2: otr burpees Min 3: hang power snatch (75/55) Min 4: rest Total: 172 (18, 10, 12 | 18, 8, 14 | 15, 6, 12 | 14, 6, 11 | 14, 6, 8)
2019-02-23
WOD 12 min AMRAP 2 strict pull-ups 4 thrusters (95/55) 6 push-ups 8 hang cleans 10 sit-ups Total: 6 rounds + 1 pull-up (completed 7th round after time expired)
2019-02-22
Warm up 500m row WOD 18min AMRAP 40 double unders 30 weighted sit-ups (25/15) 20 med ball cleans (20/14) 10 renegade rows (30/20) Total: 3 rounds (25# renegade row)
2019-02-17
WOD 25 min of Dice w/ Kat 1 – pull-ups 2 – sit-ups (x2) 3 – wall balls (20/14) 4 – box jumps (20″) 5 – push-ups 6 – deadlifts (155/125) Total: 20, 94, 40, 42, 38, 46 (round up cool down 0, 6, 0, 8, 2, 4)