WOD for Wednesday, 05 Jun, 2019

AMRAP 7mins of:⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 7 deadlifts @150/80⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 20m sprint⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 14 pistols⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 21 double-unders⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 20m sprint⠀⠀⠀⠀⠀⠀⠀⠀

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 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 Monday, 01 Apr, 2019

Rx 2 rounds for time of: 50 pull-ups 75 sit-ups 50 overhead squat @30/20 75 double-unders Intermediate 2 rounds for time of: 50 assisted pull-ups 75 sit-ups 50 overhead squat @20/15 75 double-unders Beginner 2 rounds for time of: 75 jumping pull-ups 75 sit-ups 50 overhead squat @20/15 75 single-unders

WOD for Saturday, 30 Mar, 2019

Rx for time: 100 double unders 30 back squats @BW 150 double unders 20 back squats @BW 200 double unders 10 back squats @BW Intermediate for time: 50 double unders 30 back squats @3/4BW 100 double unders 20 back squats @3/4BW 150 double unders 10 back squats @3/4BW Beginner for time: 200 single unders 30Continua a leggere “WOD for Saturday, 30 Mar, 2019”

WOD for Thursday, 28 Mar, 2019

Rx for time: 30 hang power clean @100/55 50 one-legged squats, alternating 4min double unders Intermediate for time: 40 hang power clean @50/30 50 assisted one-legged squats, alternating 4min double unders Beginner for time: 50 hang power clean @30/20 50 assisted one-legged squats, alternating 4min single under

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”