WOD / Blog

2019 August 7

Helen 
3 rounds for time of:
– Run, 400 m
– 21 Kettlebell Swings, 1.5/1 pood
– 12 Pull-ups
*13min time cap

2019 August 6

7 rounds, each round for time, of:
– 25 Air Squats
– 15 Burpees

Rest 2 mins between each round.

*30min time cap

2019 August 5

21-15-9 reps, for time of:
– Deadlift, 225/155 lbs
– Dumbbell Push Press, 50/35 lbs
*9min time cap

2019 August 3

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
800 Meter Run (together)
80 Walking Lunges with Kettlebell Farmer’s Carry (20/20/20/20 – alternating partners)
400 Meter Kettlebell Farmer’s Carry (walk together – only one partner carrying KBs at a time)
40 Single-Arm Kettlebell Push Presses (10/10/10/10 – even reps per arm)

Each pair only gets one set of KBs or DBs. They should be heavy – especially on the single-arm push presses.

2019 August 2

1 Hang Squat Snatch, pick load

Every 1 min for 30 mins.

*3 sec pause at the bottom

2019 August 1

2 intervals, each for time:
15-12-9 reps of:
– Row/Bike Calorie or 200m run
– Toes To Bar
– Push-up

Rest 3 mins between each interval.

*17min time cap

2019 July 31

4 rounds for time of:
– 21 Wall Balls, 20/14 lbs
– 18 Pull-ups
– 15 Kettlebell Swings, 53/35 lbs
– 12 Handstand Push-ups
*20min time cap

2019 July 29

Squat Clean 2-2-2-2-2, using heaviest weight per set
Split Jerk 1-1-1-1-1, using heaviest weight per set

*Pause 3 secs at the bottom of the squat cleans.

2019 July 27

Teams of two complete as many repetitions of listed movements while partner runs 400m. 

Movements:
– Thrusters (45/33 lb)
– KB Swings (24/16 kg)
– Wall Ball (20/14 lb)
– Box Jumps (24″/20″)

2019 July 26

7 rounds for time of:
– Dumbbell Farmers Carry, 50/35 lbs, 50 m
– 20 Dumbbell Walking Lunge, 50/35 lbs
– 10 Dumbbell Burpees, 50/35 lbs
*25min time cap

2019 July 25

3rds (each for time)
– 1600m run OR 4800m bike OR 2000m row

Rest 5 mins between rds

*45min time cap

2019 July 24

For time:
– 30 Deadlifts, pick load
– 15 Muscle-ups
– 20 Deadlifts, pick load
– 10 Muscle-ups
– 10 Deadlifts, pick load
– 5 Muscle-ups

Deadlifts- 40-50% 1RM
*12min time cap
Scroll to Top