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”

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”

WOD for Tuesday, 12 Feb, 2019

Rx for time: 25 lunge steps 20 pull-ups 50 box jumps 20” 20 double-unders 50 push ups 20 knees to elbows 30 american swings @32/24 30 sit-ups 20 hang squat cleans 2x@16/8 25 back extensions 30 wall ball shots @9/6 3 rope climb ascents Intermediate for time: 25 lunge steps 20 pull-ups 50 box jumpsContinua a leggere “WOD for Tuesday, 12 Feb, 2019”

WOD for Wednesday, 23 Jan, 2019

Rx for time: 50 box jump 24”/20” 50 jumping pull-ups 50 kettlebell swings @16/8 50 lunges 50 kees to elbows 50 push press @20/15 50 back extensions 50 wall ball shots @9/6 50 burpees 50 double unders Intermediate for time: 50 box jump 24”/20” 50 jumping pull-ups 50 kettlebell swings @16/8 50 lunges 50 keesContinua a leggere “WOD for Wednesday, 23 Jan, 2019”

WOD for Monday, 24 Dec, 2018

Rx 5 rounds for time of: 15 knees to elbows 15 hip extensions 15m handstand walk 15 box jumps 24″/20” Intermediate 5 rounds for time of: 12 knees to elbows 12 hip extensions 2:00 handstand walk 12 box jumps 24”/20” Beginner 4 rounds for time of: 12 knees to chest 12 hip extensions 4 roundsContinua a leggere “WOD for Monday, 24 Dec, 2018”

WOD for Wednesday, 31 Oct, 2018

Rx 2min row 2min double under 10 rounds of the couplet: 10 knees to elbows 10 hug-a-twinky 2min double under 2min row Intermediate 2min row 2min double under 10 rounds of the couplet: 10 knees to elbows 10 hug-a-twinky 2min double under 2min row Beginner 2min row 2min single under 10 rounds of the couplet:Continua a leggere “WOD for Wednesday, 31 Oct, 2018”