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 Friday, 29 Mar, 2018

Rx 21-18-15-12-9-6-3 reps for time of: sumo deadlift high pull @40/25 lateral jumps over 24”/20” Intermediate 21-18-15-12-9-6-3 reps for time of: sumo deadlift high pull @30/20 lateral jumps over 20”/16” Beginner 21-18-15-12-9-6-3 reps for time of: sumo deadlift high pull @20/15 lateral jumps over 16”/12”

WOD for Friday, 3 Aug, 2018

Fight Gone Bad! Rx 3 rounds of: 1min wall-ball shots @9/6 1min sumo deadlift high pulls @30/25 1min box jumps 20″/20″ 1min push presses @30/25 1min row (calories) rest 1min Intermediate 3 rounds of: 1min wall-ball shots @9/6 1min sumo deadlift high pulls @30/25 1min box jumps 20″/20″ 1min push presses @30/25 1min row (calories)Continua a leggere “WOD for Friday, 3 Aug, 2018”

WOD for Wednesday, 18 Jul, 2018

Metabolic-Gymnastic-Weightlifting Rx buy in 200m run AMRAP 4min 10 sdhp @24/16 10 push ups rest 2min AMRAP 4min 10 alt snatch @24/16 10 air squats rest 2min AMRAP 4min max reps of double under unbroken Intermediate buy in 200m run AMRAP 4min 10 sdhp @16/8 10 push ups rest 2min AMRAP 4min 10 alt snatchContinua a leggere “WOD for Wednesday, 18 Jul, 2018”

WOD for Wednesday, 4 Jul, 2018

Weightlifting HAVE A BREAK OR TAKE A BREAK Rx 150 wall ball shots @9/6 1st break 5 sumo deadlift high pull @40/25 2nd break 10 sumo deadlift high pull @40/25 3rd break 15… Intermediate 150 wall ball shots @9/6 1st break 5 sumo deadlift high pull @30/20 2nd break 10 sumo deadlift high pull @30/20Continua a leggere “WOD for Wednesday, 4 Jul, 2018”

WOD for Friday, 15 Jun, 2018

Metabolic-Weightlifting-Benchmark Rx KETTLEBELL BEAR 20 2 rounds for time 20 sumo deadlift high pulls @24/16 20 double unders 20 single arm overhead walking lunges @24/16 20 double unders 20 alternating kettlebell snatches @24/16 20 double unders 20 clean and presses @24/16 20 double unders 20 american swings @24/16 20 double unders Intermediate KETTLEBELL BEAR 20Continua a leggere “WOD for Friday, 15 Jun, 2018”