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, 15 Dec, 2017

Metabolic – Gymnastic – Benchmark DIRTY THIRTY 30 box jumps 24”/20” 30 jumping pull ups 30 american swings @16/8 30 lunges 30 knee to elbows 30 push presses @20/15 30 back extensions 30 wall ball shots @9/6 30 burpees 30 double unders

WOD for Friday, 24 Nov, 2017

Metabolic – Gymnastic – Weightlifting – HeroWOD The 7even 7 rounds of 7 handstand push ups 7 thrusters @60/45 7 knees to elbows 7 deadlifts @110/70 7 burpees 7 KB swings 7 pull ups  A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30,Continua a leggere “WOD for Friday, 24 Nov, 2017”

WOD for Friday, 07 Apr, 2017

Metabolic-Gymnastic-Weightlifting-Benchmark FILTHY FIFTY AFAP 50 box jumps 24″/20″ 50 jumping pull ups 50 kb swings @16/8 50 walking lunges 50 knee to elbow 50 push presses @20/15 50 back extension 50 wall ball shots @9/6 50 burpees 50 double unders