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 Sunday, 19 May, 2019

FIGHT GONE BAD! Rx 3 rounds of: wall-ball shots @9/6 sumo deadlift high-pull @30/20 box jump 20″ push-press @30/20 row Intermediate 3 rounds of: wall-ball shots @9/6 sumo deadlift high-pull @30/20 box jump 20″ push-press @30/20 row Beginner 3 rounds of: wall-ball shots @9/6 sumo deadlift high-pull @20/15 box jump 20″ push-press @20/15 row InContinua a leggere “WOD for Sunday, 19 May, 2019”

WOD for Friday, 26 Apr, 2019

Rx AMRAP 12 minutes of: 15 deadlift @70/40 15 deficit push-ups, hands on plates @25/15 15 box jumps 24”/20” Intermediate AMRAP 12 minutes of: 15 deadlift @50/30 15 deficit push-ups, hands on plates @15/5 15 box jumps 24”/20” Beginner AMRAP 12 minutes of: 15 deadlift @50/30 15 push-ups/knees push-ups 15 box jumps 20”

WOD for Tuesday, 23 Apr, 2019

Rx AMRAP 15 minutes of: 8 push ups on the barbell 10 box jumps 24″/20″ 12 overhead lunges @40/25 Intermediate AMRAP 15 minutes of: 8 deficit push ups 10 box jumps 24″/20″ 12 overhead lunges @30/20 Beginner AMRAP 15 minutes of: 8 push ups 10 box jumps 20″/20″ 12 overhead lunges @20/15

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 Friday, 19 Apr, 2019

Fight Gone Bad! Rx 3 rounds of: wall-ball shots @9/6 sumo deadlift high-pull @30/20 box jump 20″ push-press @30/20 row Intermediate 3 rounds of: wall-ball shots @9/6 sumo deadlift high-pull @30/20 box jump 20″ push-press @30/20 row Beginner 3 rounds of: wall-ball shots @9/6 sumo deadlift high-pull @20/15 box jump 20″ push-press @20/15 row InContinua a leggere “WOD for Friday, 19 Apr, 2019”

WOD for Wednesday, 20 Mar, 2019

Rx for time: 100 lunges 50 push-ups 50 double-unders 25 knees to elbows 5 rope climb 50 box jump 24″/20″ 25 overhead squats @30/20 25 L-pull-ups 50 sit-ups Intermediate for time: 100 lunges 50 push-ups 50 double-unders 25 knees to chest 5 rope climb 50 box jump 24″/20″ 25 overhead squats @30/20 25 L-pull-ups 50Continua a leggere “WOD for Wednesday, 20 Mar, 2019”