Author Archives: johns124

Thursday WOD 20170817

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Recovery Day

Pick a skill/ movement you need help with.

Post skill/movement to comments.

Wednesday WOD 20170816

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Tempo Back Squat

3-3-3-3-3

Post times to comments.

Tuesday WOD 20170816

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For Time:

400m Run
21 Toes to Bar
21 Burpees
400m Run
15 Hand Stand Push Ups
15 Chest to Bar Pull-Ups
400m Run
9 Muscle Ups

Post times to comments.

Friday WOD 20170811

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As many reps as possible in 7 minutes of:

Thruster 135/95
Box Jump 30/24
Toes to Bar
* Start with one rep of each movement and add a rep to each movement, each round.

Post total reps to comments.

Thursday WOD 20170810

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Bench Press

5-5-5-5-5

Post weights to comments.

Friday WOD 20170804

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5 Rounds of:

75ft Sled Push
1 Rope Climb
20ft Handstand Walk
*Add weight to sled every round.
**Sub 3 wall walks for the handstand walk.

Post weights on sleds each round to comments.

Thursday WOD20170803

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Recovery Day

Work on mobility and skills. If you have not been in this week or this is your second time you may make up a WOD fro this week or last week.

Post skills/ WOD to comments.

Wednesday WOD 20170802

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For Time:

600m Run
60 Sit-Ups
60 Walking Lunges
400m Run
40 Wall Balls 20/14
40 Pull-Ups
200m Run
20 Ring Dips
20 Box Jumps 24/20

Post times to comments.

Tuesday WOD 20170801

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‘Megan’

21-15-9 Reps for time of:

Kettlebell Swings 
Burpees
Double Unders

Post times to comments.

Monday WOD 20170731

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Clean and Jerk

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

Post weights to comments.