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 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 Thursday, 27 Dec, 2018

Strange Rx 8 rounds for time of: 600m run 11 weighted pull-ups @24/16 11 walking lunge steps, carrying kettlebells @2×24/16 11 thrusters @2×24/16 Intermediate 8 rounds for time of: 500m run 11 weighted pull-ups @16/8 11 walking lunge steps, carrying kettlebells @2×16/8 11 thrusters @2×16/8 Beginner 8 rounds for time of: 400m run 11 strictContinua a leggere “WOD for Thursday, 27 Dec, 2018”

WOD for Friday, 5 Oct, 2018

Rx 8 RFT 10 burpees 15 jumping alternating lunges 20 double-unders 20m shuttle sprint (4x5m) rest 90 seconds Intermediate 8 RFT 10 burpees 15 jumping alternating lunges 10 double-unders 20m shuttle sprint (4x5m) rest 90 seconds Beginner 8 RFT 10 burpees 15 jumping alternating lunges 20 single-unders 20m shuttle sprint (4x5m) rest 90 seconds