WOD for Saturday, 01 Jun, 2019

THE CHIEF Rx max rounds in 3 minutes of: 3 power cleans @60/35 6 push-ups 9 air squats rest 1min repeat for a total of 5 cycles Intermediate max rounds in 3 minutes of: 3 power cleans @40/25 6 push-ups 9 air squats rest 1min repeat for a total of 5 cycles Beginner max roundsContinua a leggere “WOD for Saturday, 01 Jun, 2019”

WOD for Monday, 13 May, 2019

Cindy Rx AMRAP 20min 5 pull ups 10 push ups 15 air squats or Mary Rx AMRAP 20min 5 handstand push ups 10 alternating pistols 15 pull ups Cindy Intermediate AMRAP 20min 5 pull ups 10 push ups 15 air squats or Mary Intermediate AMRAP 20min 5 handstand push ups 10 alternating pistols 15 pullContinua a leggere “WOD for Monday, 13 May, 2019”

WOD for Friday, 26 Apr, 2019

Rx AMRAP 12 minutes of: 15 deadlift @70/40 15 deficit push-ups, hands on plates @25/15 15 box jumps 24”/20” Intermediate AMRAP 12 minutes of: 15 deadlift @50/30 15 deficit push-ups, hands on plates @15/5 15 box jumps 24”/20” Beginner AMRAP 12 minutes of: 15 deadlift @50/30 15 push-ups/knees push-ups 15 box jumps 20”

WOD for Tuesday, 23 Apr, 2019

Rx AMRAP 15 minutes of: 8 push ups on the barbell 10 box jumps 24″/20″ 12 overhead lunges @40/25 Intermediate AMRAP 15 minutes of: 8 deficit push ups 10 box jumps 24″/20″ 12 overhead lunges @30/20 Beginner AMRAP 15 minutes of: 8 push ups 10 box jumps 20″/20″ 12 overhead lunges @20/15

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, 17 Apr, 2019

Rx 3 rounds for time of: 10 weighted toes-to-bar @9/6 30 push ups 10 burpees plate jump over 30 air squats Intermediate 3 rounds for time of: 15 strict toes-to-bar 30 push ups 10 burpees plate jump over 30 air squats Beginner 3 rounds for time of: 30 knees to chest 30 knees push upsContinua a leggere “WOD for Wednesday, 17 Apr, 2019”

WOD for Thursday, 11 Apr, 2019

BARBARA Rx 5 rounds for time: 20 pull ups 30 push ups 40 sit ups 50 air squats rest precisely 3min between each round Intermediate 5 rounds for time: 20 banded pull ups 30 push ups 40 sit ups 50 air squats rest precisely 3min between each round Beginner 5 rounds for time: 20 jumpingContinua a leggere “WOD for Thursday, 11 Apr, 2019”