WOD for Monday, 27 May, 2019

Rx for time: 50 double unders 50 burpees 50 wall ball shots @9/6 50 back extensions 50 push presses @20/15 50 knees to elbows 50 lunges 50 KB swings @16/8 50 jumping pull-ups 50 box jumps @24/20 Intermediate for time: 40 double unders 40 burpees 40 wall ball shots @9/6 40 back extensions 40 pushContinua a leggere “WOD for Monday, 27 May, 2019”

WOD for Friday, 17 May, 2019

Rx for time 30 handstand push-ups 40 pull-ups 50 american swings @24/16 60 sit-ups 70 burpees Intermediate for time 20 handstand push-ups 30 band pull-ups 40 american swings @16/8 50 sit-ups 60 burpees Beginner for time 30 push-ups 30 jumping pull-ups 40 american swings @8/8 50 sit-ups 50 burpees compare to Tuesday 250918

WOD for Tuesday, 30 Apr, 2019

Rx AMRAP 20 minutes of: 5 chest to bar pull-ups 10 wall ball shots @9/6 15 kettlebell swings @24/16 Intermediate AMRAP 20 minutes of: 3 chest to bar pull-ups 10 wall ball shots @9/6 15 kettlebell swings @24/16 Beginner AMRAP 20 minutes of: 10 pull-ups 10 wall ball shots @9/6 15 kettlebell swings @16/8

WOD for Saturday, 20 Apr, 2019

Rx for time: 20 wall ball shots @9/6 20 sit-ups 20 box jumps 20” 20 push-ups 20 cleans @40/25 20 double-unders 20 thrusters @40/25 20 pull-ups 20 overhead squats @40/25 20 kettlebell swings @24/16 20 push press @40/25 20 deficit push ups 20 sumo deadlift high pull @40/25 20 burpees 20 back squats @40/25 20Continua a leggere “WOD for Saturday, 20 Apr, 2019”

WOD for Saturday, 06 Apr, 2019

Rx for time: 30 handstand push-ups 50 back extensions 30 knees to elbows 30 deadlifts @100/55 30 push press @2×24/16 50 kettlebell swings @24/16 20cal row 10 bar muscle-ups Intermediate for time: 30 plyo push-ups 50 back extensions 30 knees to chest 30 deadlifts @70/40 30 push press @2×16/8 0 kettlebell swings @16/8 15cal rowContinua a leggere “WOD for Saturday, 06 Apr, 2019”