WOD / Blog

2019 May 14

For time
Run 5 km
*31min timecap

Rest as needed, then 

For time:
50 Pull-ups
*4min timecap

2019 May 13

3 rounds for time of:
– 50 lunges
– 18 Strict Ring Dips
– 9 deadlifts, 70% 1RM
*15min timecap

2019 May 11

5 rounds for time of:
9 Bar Facing Burpees
6 Handstand Push-ups
3 Deadlifts, 75% 1RM

Rest 5 mins between workouts.

4 rounds for time of:
Run, 400 m
50 Double Unders
25 Hollow Rocks

Rest 5 mins between workouts.

3 rounds for time of:
15 Pull-ups
15 Hang Power Snatches, 95/65 lbs

*40min timecap

2019 May 10

Teams of 2, for time:
– 500 Double Unders
– 150 Push Press, 75/55 lbs
– 100 Toes-to-bars
*20min time cap

2019 May 9

9-15-21 reps, for time of:
– Back Squat, 50% 1RM
– Chest-to-bar Pull-up
*15min timecap

2019 May 8

27-21-15-9 reps, for time of:
– Dumbbell Burpee, 50/35 lbs
– Knees-to-elbow
*28min time cap

2019 May 7

2 sets, each set for time:
2 rounds of:
– 10 DB Shoulder Press
– 15 Ring Rows
– 20 Hollow Rocks
– 400m run
– 30 Wall Balls, 20/14 lbs

Rest 5 mins between each set.

*20min cap per rd (total 45min)

2019 May 6

Each for time:
Row: 5x 500 m

Rest as needed between efforts.

2019 May 4

For time:
15 DB Clean & Jerks
30/20 Calories on rower
15 DB Clean & Jerks

Rest 5 mins between workouts.

For time:
21 Squat Cleans, 135/95 lbs
15 Power Snatches, 135/95 lbs
9 Thrusters, 135/95 lbs

Rest 5 mins between workouts.

3 rounds for time of:
15 Bench Press, 135/95 lbs
15 Toes-to-bars

*40min timecap

2019 May 3

Clean & Jerk 3-3-3-3-3-3

2019 May 2

Death By Shuttle Sprint

With a continously running clock perform:
Shuttle Sprint 10 m in the first 1 min
Shuttle Sprint 10 m + 10 m in the second 1 min
Shuttle Sprint 10 m + 20 m in the third 1 min

Continuing this for as long as you are able.

2019 April 30

Daniel 
For time:
50 Pull-ups
Run, 400 m
21 Thrusters, 95/65 lbs
Run, 800 m
21 Thrusters, 95/65 lbs
Run, 400 m
50 pull-ups
*23min timecap
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