WOD 12.10.2019

WOD 12.10.2019In teams of two, complete the following for time:300 Wall Ball Shots4000 Meter Run5000 Meter RowTeams get one Concept 2 erg and one ball, but may partition the work however they would like . . . and both should be working at all...

WOD 10.10.2019

WOD 10.10.2019PART AEvery 8 minutes, for 24 minutes (3 sets) for times:30/20 Calories of Assault Bike, 40/24 Cal Row or Ski20 Walking Lunges with Kettlebells (32/24 kg)400 Meter RunPART BThree sets of:Back Squat x 4 reps @ 80-85%Rest 2...

WOD 09.10.2019

WOD 09.10.2019PART AEvery 2 minutes, for 16 minutes (8 sets):Hang Clean + CleanBuild over the course of the 8 sets, starting around 60% of your 1-RM clean.PART BComplete as many rounds and reps as possible in 10 minutes of:50 Double-Unders15 Toes to Bar10 Power Cleans...

WOD 08.10.2019

WOD 08.10.2019PART AEvery 3 minutes, for 18 minutes (6 sets):Bench Press*Set 1 – 5 reps @ 80-85%*Set 2 – 3 reps @ 85-90%*Set 3 – 2 reps @ 90%*Set 4 – 3 reps @ 85-90%*Set 5 – 8 reps @ 75-80%*Set 6 – 8 reps @ 75-80%PART BFive rounds for time of:12 Ring Dips12 Push...

WOD 07.10.2019

WOD 07.10.2019Every minute, on the minute, for 30 minutes (6 sets) of:Minute 1 – 12/8 Calories of Assault BikeMinute 2 – 8 Burpee Box Jump-Overs (24″/20″)Minute 3 – 12 Chest-to-Bar Pull-UpsMinute 4 – Front-Racked Alternating Reverse Lunges x 12 reps (61/43kg)Minute 5...