WOD / Blog

2019 Feb 28

Air Force 
For time:
20 Thrusters, 95/65 lbs
20 Sumo Deadlift High-pulls, 95/65 lbs
20 Push Jerks, 95/65 lbs
20 Overhead Squats, 95/65 lbs
20 Front Squats, 95/65 lbs

Every 1 min (starting at 0:00) complete 4 Burpees
*11min time cap

2019 Feb 27

For time:
Run, 800 m
80 Dumbbell Power Snatches, 50/35 lbs
Run, 600 m
60 Dumbbell Power Snatches, 50/35 lbs
Run, 400 m
40 Dumbbell Power Snatches, 50/35 lbs
As a 2 person team, both people run together. Snatch reps are divided between the 2 people.

Individual
For time:
Run, 800 m
40 Dumbbell Power Snatches, 50/35 lbs
Run, 600 m
30 Dumbbell Power Snatches, 50/35 lbs
Run, 400 m
20 Dumbbell Power Snatches, 50/35 lbs

30min timecap for team/21min timecap for individual

2019 Feb 26

Tabata This! 
Tabata Row Calories
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata AbMat Sit-up

Blog 1

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You can playaround with things that i just did and when you’re done just click publish.  Remember to add the category as blog

2019 Feb 25

STRENGTH:
Front Squat 12-9-6-3

2019 Feb 22

For time:
Run, 400 m
15 Clean & Jerks, 135/95 lbs
15 Pull-Ups
15 Knees to Elbow
Run, 400 m
12 Clean & Jerks, 135/95 lbs
10 Pull-Ups
10 Knees to Elbow
Run, 400 m
9 Clean & Jerks, 135/95 lbs
5 Pull-Ups
5 Knees to Elbow
*18min time cap

2019 Feb 21

METCON:
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 Feb 20

STRENGTH:
Deadlift 2-2-2-2-2
*go on every 4 minutes
*4 RFESS/side between sets

2019 Feb 19

For time:
50 Double Unders
10 Toes-to-bars
10 Shoulder Press, 85% 1RM
50 Double Unders
20 Toes-to-bars
20 Push Press
50 Double Unders
30 Toes-to-bars
30 Push Jerks
*14min time cap

2019 Feb 18

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.

Set up with two cones 10 m apart.

2019 Feb 16

METCON:
7min AMRAP
- 15/10 Row Calories
- 10 R Arm Dumbbell Snatches, 50/35 lbs
- 15/10 Row Calories
- 10 L Arm Dumbbell Snatches, 50/35 lbs
4min rest
7min AMRAP
- 15 Squat Clean Thrusters, 135/95 lbs
- 10 strict chin-ups
4min rest
7min AMRAP
- 21 Burpee Box Jump Over, 24/20 in
- 21 Kettlebell Swing, 70/53 lbs

2019 Feb 15

METCON:
3 rounds for time of:
- 90sec Ring Muscle-ups
- 90sec Squat Cleans, 135/95 lbs
- 90sec Box Jumps, 24/20 in
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