9 Ring Push Ups
9 Pwr Snatch 135/95
9 RFT
9 Pwr Snatch 135/95
9 RFT
No classes today, come cheer on our lifters!
On the minute...
5 345/205 deads
10 Air Squats
12 RDS
10 Air Squats
12 RDS
Pistols, really?
start with 30 Pistols,
then,
2-4-6-8-10-12-14-16-18-20
of the following couplet
115/85 lbs thrusters
C2/B Pull Ups/Pull Ups
Finish with
30 Pistols
But rowing is fun...
1500 M Row
30 36"/28" Box Jump Over
45 Ring dips via MU
30 36"/28" Box Jump Over
45 Ring dips via MU
Terrific Tuesday!
10 Push Jerks 185/125
Rest 45 seconds
10 Front Squats 185/125
Rest 45 seconds
6 RDS
Rest 45 seconds
10 Front Squats 185/125
Rest 45 seconds
6 RDS
Get the week started right!
4 cycle Met Con
3 min on 90 sec off X 4
AMRAP
10 KBS 2/1.5
10 Wall Balls
3 min on 90 sec off X 4
AMRAP
10 KBS 2/1.5
10 Wall Balls
It's only bodyweight....
100 DU
90 Sit-Ups
80 Squats
70 Pull Ups
60 Jumping Lunges
50 Burpees
40 Toes To Bar
30 Push Ups
20 HDST Push Ups
10 Muscle Ups
1 Rope Climb
90 Sit-Ups
80 Squats
70 Pull Ups
60 Jumping Lunges
50 Burpees
40 Toes To Bar
30 Push Ups
20 HDST Push Ups
10 Muscle Ups
1 Rope Climb
Team "Linda"
In team of three complete the following work: all athletes must complete each cycle, e.i. everybody will start with 10 reps of each element, then 9, then 8----1, the WOD ends when each athlete has successfully finished the last cycle of 1,1,1
10-1
Bench Press 165/95
10-1
Full Cleans 125/85
10-1
Deads 245/1145
10-1
Bench Press 165/95
10-1
Full Cleans 125/85
10-1
Deads 245/1145
Benchmark DT
5RFT
12 Dead
9 Hang Clean
6 Push Jerks
155/105
12 Dead
9 Hang Clean
6 Push Jerks
155/105
Burpee Penalty
30-27-24-21-18-15-12-9-6-3
Wall balls
KBS 15./1
DU
If you break set on the wall balls or KBS 5 burpee penalty before you continue
Wall balls
KBS 15./1
DU
If you break set on the wall balls or KBS 5 burpee penalty before you continue
Loving it!
3 reps of 185/125 C&J
6 ring dips via MU
9 Toes To Bar
2 RFT
2 min rest
three cycles
6 ring dips via MU
9 Toes To Bar
2 RFT
2 min rest
three cycles
The gymnast vs the Sumo Wrestler
6 Handstand Push Ups
12 SDHP
8 RFT
12 SDHP
8 RFT
Power up
750 M Row
50 C2B Pull Ups
25 Pwr Snatches 135/95
50 C2B Pull Ups
25 Pwr Snatches 135/95
Shoot em up!
ON THE 90 SEC,
2 Deads at 345/225
4 pistols
20 DU
365 days of 306!!!
In teams of two with both athletes working at the same time complete the following work:
300 KBS 1.5/1
65 Man Makers 40/25
Each team only gets one KB and one set of DB
300 KBS 1.5/1
65 Man Makers 40/25
Each team only gets one KB and one set of DB
I need something to get me ready for the weekend...
5 Box Jumps 36/28
6 Thrusters 135/95
7 Toes to Bar
8 RFT
6 Thrusters 135/95
7 Toes to Bar
8 RFT
4 Cycle Met Con
3 min on 1 min off X4
AMRAP
35 DU
7 OHS 135/95
AMRAP
35 DU
7 OHS 135/95
Med Ball Chipper
100 Wall Balls 20/16
90 Wall Ball sit-Ups
60 Med Ball steps of lunge
30 Wall Ball Push- Ups alternating hands
10 Med Ball Pull Ups, holding between legs
5 Med ball MU, holding between legs
90 Wall Ball sit-Ups
60 Med Ball steps of lunge
30 Wall Ball Push- Ups alternating hands
10 Med Ball Pull Ups, holding between legs
5 Med ball MU, holding between legs
Main site WOD
5 fr Squats 245/165
25 Pull Ups Chest 2 Bar/ regular
4 Fr Squats
20 Pull Ups
3 Fr Squats
15 Pull Ups
2 Fr Squats
10 Pull Ups
1 Fr Squats
5 Pull Ups
25 Pull Ups Chest 2 Bar/ regular
4 Fr Squats
20 Pull Ups
3 Fr Squats
15 Pull Ups
2 Fr Squats
10 Pull Ups
1 Fr Squats
5 Pull Ups