WOD / Blog

2019 July 8

Complete as many rounds as possible in 10 mins of:
20 Double Unders
2 Power Snatches, 70% 1RM

2019 July 6

8-6-4-2 reps, for time of:
– Toe assisted Muscle-up
– Squat Clean, 135/95 lbs
– Push Jerk, 135/95 lbs

Rest 5 mins between workouts.

25-20-15-10 reps, for time of:
– Kettlebell Swing, 53/35 lbs
– Wall Ball, 20/14 lbs
– Wall Walks (half 12-10-7-5)

Rest 5 mins between workouts.

3 rounds for time of:
– 60 Double Unders
– 15 Hand Release Push-ups
– 15 Pull-ups

2019 July 5

15-12-9 reps, for time of:
– Burpee
– Chest-to-bar Pull-up
5min rest
15-12-9 reps, for time of:
– Burpee
– Pull-up
*19min cap

2019 July 4

Nancy 
– 5 rounds for time of:
– Run, 400 m
– 15 Overhead Squats, 95/65 lbs
*18minute time cap

2019 July 3

Clean & Jerk 1-1-1-1-1-1-1
*go on every 4minutes

2019 July 2

For time:
– Run, 800 m
– 50 Dumbbell Push Press
– 50 Hollow Rocks
– Run, 400 m
– 35 Dumbbell Push Press
– 35 Hollow Rocks
– Run, 200 m
– 25 Dumbbell Push Press
– 25 Hollow Rocks

*25min time cap

2019 July 1

Complete as many rounds as possible in 15 mins of:
– 1 Power Clean, pick load
– 3 Strict Pull-ups
– 6 Hand Release Push-ups
– 9 Air Squats

2019 June 29

For time:
Run, 800 m
— then —
8 rounds:
– 5 strict pull-ups
– 5 strict handstand Push-ups
– 10 Kettlebell Swings, 2/1.5 pood
— then –
Run, 800 m
— then —
5 rounds of:
– 12 Deadlifts, 155/105 lbs
– 9 Hang Power Cleans, 155/105 lbs
– 6 Push Jerks, 155/105 lbs
— then —
Run, 800 m
— then —
6 rounds:
– 10 Ring Rows
– 10 Push-ups
– 20 Air Squats
— then —
Run, 800 m

2019 June 28

2 rounds, each round for time, of:
– Handstand Walk, 15 m
– 50 Burpees
– Handstand Walk, 15 m
– Rest 3 mins between each round.
*21min time cap

2019 June 27

Front Squat 1-1-1-1-1-1-1
*go on every 4minutes

2019 June 26

3 rounds for max reps of:
– Clean & Jerk, 135/95 lbs, 1 min
– Rest 2 mins
– Burpees, 1 min
– Rest 2 mins

2019 June 25

For time:
– 10 Bar Muscle-ups
– 50 Sit-ups
– 100 Double Unders
– 10 Bar Muscle-ups
– 100 Double Unders
– 50 Sit-ups
– 10 Bar Muscle-ups
*18min time cap
Scroll to Top