Strength
Overhead Squat
3-3-3
10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters
Post your choice of exercises and times of each round to comments.
Wednesday, May 1, 2024
WOD
Tuesday, April 30, 2024
WOD
Complete as Many Rounds as Possible in 12 minutes of:
5 Push ups
10 Sit ups
15 squats
Post number of rounds to comments:
Monday, April 29, 2024
WOD
Warm up as posted on the board
Strength- Cleans, 5 reps for warm up
5-3-2-1
For time:
Run 400m
21-15-9
Pull ups
Overhead squats 95 lbs
Run 400m
Sunday, April 28, 2024
Saturday, April 27, 2024
Friday, April 26, 2024
Thursday, April 25, 2024
WOD
Clean and Jerk
2-2-2-2
60%-65%-70%-75%
5 Rounds for time of:
20 Wall Balls 20/14lbs
15 Box Jumps 24/20in
10 Push ups
Post time and loads to comments:
3 times of
:20 side plank (left)
:20 side plank (right)
Wednesday, April 24, 2024
WOD
3 Rounds for time of:
Run 800m
4 Strict HSPU
8 Kipping HSPU
then
As Many Rounds as Possible in 8 minutes:
12 Thrusters 75lbs
10 Push ups
8 Toes to Bar
Tuesday, April 23, 2024
WOD
Strength:
Snatch
3-3-3-3-2-1
60%-65%-70%-75%-80%-85%
then
4 set of:
1 min max abmat
Rest 1 min
Then
AMRAP in 12 minutes of:
250m Row
40 Double Unders
20 WB 20/14lbs