WOD 13.10.2019

WOD 13.10.2019“ARIANA”3 Rounds for Time10 Deadlifts (225/155 lb)21 Wall Ball Shots (20/14 lb)20 calorie Row14 Overhead Squats (135/95 lb)Toes-to-Bars

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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 times.

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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 minutes

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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...

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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...

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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...

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WOD 06.10.2019

WOD 06.10.2019“NASTY GIRLS V2”3 Rounds for Time50 Pistols (alternating legs)7 Muscle-Ups10 Hang Power Cleans (175/125 lb)

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WOD 05.10.2019

WOD 05.10.2019 PART A Four sets of:Barbell Hip Thrusts x 6 reps @ 20X1(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)Rest 90 secondsSupinated-Grip Bent-Over Barbell Row x 6 reps @ 2111Rest 90 seconds   PART B FOR TIME 21...

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WOD 04.10.2019

WOD 04.10.2019Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:3 Strict Handstand Push-Ups6 Strict Pull-Ups9 Toes-to-Bar12 Russian Kettlebell Swings (32/24 kg)15 Calories of RowingPartner A will do 3...

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WOD 03.10.2019

WOD 03.10.2019PART AFOR QUALITYThree sets of:Sumo Deadlift x 8 reps @ 21X1Rest 60 secondsWeighted Pull-Up x 4 reps @ 21X0Rest 60 secondsFront-Leaning Rest on Rings x 45-60 secondsRest 60 secondsTake enough time to warm-up and build that all three sets of...

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