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 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 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, 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”