WOD / Blog

2019 March 29

Back Squat 5-5-5-5-5
*go on every 5mins

2019 March 28

The Chief 
For 5 cycles:
AMRAP in 3 mins of:
– 3 Power Cleans, 135/95 lbs
– 6 Push-ups
– 9 Air Squats

Rest 1 min between each cycle.

2019 March 27

With a partner, 8 rounds for time of:
– 15 Wall Balls, 20/14 lbs
– 15/10 Bike/Row Calories
– 15 Wall Balls, 20/14 lbs

Partners alternate complete rounds (4 rounds each).

Once partner 1 finishes 1 round, partner 2 performs the same work. This cycle repeats until each person has performed 4 rounds and the clock stops. 

OR…complete the RX’d Individual Option.

4 rounds, each round for time, of:
– 15 Wall Balls, 20/14 lbs
– 15/10 Bike Calories
– 15 Wall Balls, 20/14 lbs

Rest 4 mins between each round.

If no bike/rower do a 200 m shuttle sprint (2x 100 m).

24 mins or less as a 2 person team
2:15 or less per round solo

2019 March 26

2 rounds for time of:
– 80 Double Unders
– 60 Hand Release Push-ups
– 40 Ring Rows
– 20 Strict Knees-to-elbows
*25min timecap

2019 March 25

Nasty Girls 
3 rounds for time of:
– 50 Air Squats
– 7 Muscle-ups
– 10 Hang Power Cleans, 135/95 lbs
*13min timecap

2019 March 22

2 round at aerobic pace:
– 4mins row/bike
– 4mins lizard crawl
– 4mins run
– 4mins bent leg bear crawl

2019 March 21

METCON:
2 sets, each set for time:
3 rounds of:
9 Burpees over barbell (full ext on jump)
6 Handstand Push-ups
3 Deadlifts, 75% 1RM

Rest 3 mins between each set.

*17min timecap

2019 March 20

Not for time
– 1 Overhead Squat, 70-85% 1RM
– 2 Bar Muscle-ups
– 2 Overhead Squats, 70-85% 1RM
– 4 Bar Muscle-ups
– 3 Overhead Squats, 70-85% 1RM
– 6 Bar Muscle-ups
– 4 Overhead Squats, 70-85% 1RM
– 8 Bar Muscle-ups
– 5 Overhead Squats, 70-85% 1RM
– 10 Bar Muscle-ups
*go on every 2:00minutes

2019 March 19

METCON:
Row: 3x 1000 m
*timecap each rd @ 4:30

2019 March 18

METCON:
12-10-8-6-4 reps, for time of:
– Dumbbell Burpee, 50/35 lbs
– Dumbbell Hang Squat Clean Thruster, 50/35 lbs
– Chest-to-bar Pull-up
*18 min timecap
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