WOD / Blog

2019 May 30

Deadlift 3-3-3-3-3
*go on every 4 minutes
*50-80% of 1 RM

2019 May 29

15-12-9 reps, for time of:
– Clean & Jerk, 135/95 lbs
– Chest-to-bar Pull-up
*10 minutes time cap

2019 May 28

4 rounds for time of:
– 30/20 Bike/Row Calories OR 400m run
– 15 Russian Kettlebell Swings, 70/53 lbs
– 10 Goblet Squats, 70/53 lbs
*22 minutes timecap

2019 May 27

For time:
– Dumbbell Farmers Carry, 50/35 lbs, 1200 m
– 120 AbMat Sit-ups
– 12 Rope Climbs, 15 ft
*30min timecap

2019 May 25

Murph

For time:
1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile run

Partition the pull-ups, push-ups, and squats as needed, or break into managable rounds. 
If you’ve got a 20-lb. vest or body armor, wear it.

2019 May 24

Overhead Squat 2-3-5-10-2-3-5-10
*go on every 4 minutes
*50-70% of 1RM

2019 May 23

3 rounds for time of:
– Run, 800 m
– 15 R Arm Kettlebell Snatches, 53/35 lbs
– 15 L Arm Kettlebell Snatches, 53/35 lbs
– 5 Bar Muscle-ups
*30min time cap

2019 May 21

For time:
Row/Run, 1000 m or Bike 100 cals
L-Sit, 1 min
— Rest 3 mins —
L-Sit, 1 min
Row/Run, 1000 m or Bike 100 cals

Log total time, including rest.
*19min time cap

2019 May 18

Complete as many rounds as possible in 6 mins of:
– 6 burpees
– 6 DB squat clean thrusters

5min rest

4 rounds for time of:
– Run, 400 m
– 7 Hang Squat Snatches, 60% 1RM
– 7 strict toes to bar + strict pull-up

5min rest

3 rounds for time of:
– 20 DxKB Deadlifts
– 20 pushups

2019 May 17

Complete as many rounds as possible in 7 mins of:
– 6 Pull-ups
– 5 Burpees
– 4 Hang Power Cleans, 115/75 lbs
– 3 Thrusters, 115/75 lbs

2019 May 16

1 Hang Power Snatch, pick load
Every 1 min for 30 mins.

50-75% of 1RM

2019 May 15

Karen
For time:
150 Wall Balls, 20/14 lbs, 10/9 ft
*10min time cap
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