Monday WOD 20160829

DSCN7621

Front to Back Squat

5-5-3-3-1-1-1-1

-Then-

As many reps as possible in 7 minutes of:

Thruster 135/95
Box Jump 24/20
Toes to Bar
*Start with one rep of each movement. Then add a rep each round.

Post weights and total reps to comments.

Friday WOD 20160826

DSCN7490

Dumbell Rows

10-10-10-10-10

-Then-

3 Rounds of:

Kettlebell Complex Left Arm 53/35
  5 Kettlebell Swings
  4 Clean and Press
  3 Kettlebell Snatches
  2 Over Head Lunges
  1 Cluster
Kettlebell Complex Right Arm 53/35
  5 Kettlebell Swings
  4 Clean and Press
  3 Kettlebell Snatches
  2 Over Head Lunges
  1 Cluster
50m Sled Push
* Try not to put the kettlebell down during the complex.

Post weight to comments.

Thursday WOD 20160825

DSCN7744

Partner WOD 

As many reps as possible in 20 minutes of:

600m Partner Run
60 Sumo Deadlift High Pulls 75/55
60 Sit-Ups
60 Wallballs 20/14
60 Double Unders
60 Burpees
60 Lunges
60 Pull-Ups
* One parter works at a time.

Post total reps to comments.

Wednesday WOD 20160824

DSCN7739

Clean and Jerk

2-2-2-2-2-2-2

-Then-

5 Round of:

200m Run
10 Toes to Bar
10 Box Jumps 24/20
10 Russian Kettlebell Swings 70/53

Post weights and times to comments. 

Tuesday WOD 20160823

DSCN7785

From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00, perform 3 rounds of:
6 pull-ups
12 push-ups
18 squats

Etc.

Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.

Post total reps of each movement to comments.

Monday WOD 20160822

DSCN7827

Front Squat

3-3-3-3-3

-Then-

21-15-9 Reps of:

Kettlebell Swings 53/35
Mountain Climbers
Air Squats
Burpees

Post weights and times to comments.

Friday WOD 20160819

DSCN7769

Bent Rows

5-5-5-5-5

-Then-

For Time:
400m Run
21-15-9:
Wallballs 20/14
Box Jumps 24/20

Post weights and times to comments.

Thursday WOD 20160818

DSCN7787

Alternating Tabata
Hollow Hold/ Plank Hold

-Rest 2 minutes-

Alternating Tabata
Double Unders/ Russian Kettlebell Swings 53/35

Post total reps of each movement to comments.

Wednesday WOD 20160817

Death by Air Squats

*start with one rep add a rep every minute until you are unable to complete in the minute.

Post total reps to comments.

Tuesday WOD 20160816

DSCN7763

Back Squat

10-10-10-10-10

-Then-

Every minute on the minute for 10 minutes

3 weighted strict pull-ups
3 deficit hand stand push-ups

Post weights and deficits to comments.

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