Sat, 10/05/2019
"Adderall"
0:00 - 10:00
1 Mile Run
Max Clean and Jerks (135/95)
10:00 - 13:00
Rest
13:00 - 20:00
800 Meter Run
Max Power Snatches (115/80)
20:00 - 23:00
Rest
23:00 - 27:00
400 Meter Run
Max Thrusters (95/65) #WOD #adderall #run #cleanandjerks #powersnatches #thrusters
Fri, 10/04/2019
"BFF"
Teams of 2
AMRAP 20:
50 Wallballs (20/14)
40 Kettlebell Swings (53/35)
30/24 Calorie Row
20 Wreck Bag Over Shoulder (70/50) #bff #WOD #amrap #wallballs #kettlebell #kettlebellswings #row #wreckbag
Thurs, 10/03/2019
Back Squat
3 sets of 6
"Underbelly"
50-35-20:
Double Unders
AbMat Sit-Ups
Directly Into...
50-35-20:
Double Unders
Air Squats #WOD #underbelly #backsquat #doubleunders #situps
Wed, 10/02/2019
Strict Press
Build to heavy single
"Miracle-Gro"
5 Rounds:
200 Meter Run
12/9 Calorie Assault Bike
9 Strict Presses (95/65) #WOD #miraclego #run #calassaultbike #strictpress
Tues, 10/01/2019
"Ecod"
3 x AMRAP 4:
15 Burpee Box Jump Overs (24/20)
21 Power Cleans
27/21 Cal Row
Rest 4 Minutes Between Rounds
Round 1: 135/95
Round 2: 115/85
Round 3: 95/65 #WOD #ecod #amrap #burpeeboxjumpovers #pwoercleans #row
Mon, 09/30/2019
Squat Snatch
Build to heavy single
"Snake Bite"
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups #WOD #squatsnatch #snakebite #chesttobarpullups
Sat, 09/28/2019
"Kelly"
5 Round:
400 Meter Run
30 Box Jumps (24/20)
30 Wall Balls #WOD #kelly #run #boxjumps #wallballs
Fri, 09/27/2019
"Gut Feeling"
AMRAP 16:
12 Hang Power Cleans (155/105)
21 Lateral Barbell Burpees
12 Push Jerks (155/105)
21 Toes to Bar #WOD #gutfeeling #amrap #hangpowerclean #barbellburpees #pushjerks #toestobar #t2b
Thurs, 09/26/2019
"Double Dare"
On the 4:00 x 5 Rounds:
25/20 Calorie Assault Bike
50 Double Unders
5 Deadlifts
*Build in Deadlift Weight* #WOD #doubledare #calassaultbike #assaultbike #doubleunders #deadlifts
Wed, 09/25/2019
"Workaholic"
3 Rounds:
21/15 Calorie Row
15 Chest to Bar Pull-ups
Directly Into...
3 Rounds:
21 Kettlebell Swings (53/35)
15 Thrusters (95/65) #WOD #workaholic #calrow #row #chesttobarpullups #c2b #kb #kettlebellswings #thrusters