WOD

2020 March 17

WOD
21-15-9
Deadlifts 225/155
DB Thruster 50/35
*10min timecap

2020 March 16

WOD
Run 5 km
*alternatively, 15 km on the Schwinn Airdyne, 5 km on the Concept 2 Rower
*30min time cap

2020 March 14

WOD
In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Mountain Climbers
40 Kettlebell Swings (24/16 kg)
30 Wall Ball Shots (20/14 lbs)
20 Box Jumps (24″/20″)
10 Toes to Bar

Partner A starts with 50 mountain climbers, Partner B then performs 40 kettlebell swings, Partner A then performs 30 wall ball shots, Partner B does 20 box jumps, Partner A does 10 toes to bar, then Partner B does 50 mountain climbers…and so on.

2020 March 13

WOD
2 Rounds:
– 2min Squat Snatches, 185/135 lbs
– 1min rest
– 2min Ring Muscle-ups
– 1min rest
– 2min Double Unders
– 1min rest

2020 March 12

WOD
Teams of 2
7 rounds of:
Partner A: max rep Bike/Row Calories or 10m shuttle sprint, 1 min
Partner B: max rep Bike/Row Calories or 10m shuttle sprint, 1 min

2020 March 11

WOD
Tempo Back Squat 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Tempo- 33X1

Eccentric (descent): 3 secs
Pause (bottom): 3 secs
Concentric (ascend): explode up
Pause (top): 1 sec

2020 March 10

WOD
5 rounds for quality of:
-Farmers Carry, 50/35 lbs, 200 m
-10 Dumbbell Hang Power Cleans, 50/35 lbs
-10 Dumbbell Strict Press, 50/35 lbs
*14min time cap

2020 March 9

WOD
Tabata This!

Tabata Row Calorie
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

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.

2020 March 7

WOD
In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:
20 Calorie Row on Concept 2
15 Kettlebell Swings (32/24 kg)
10 Push-Ups
5 Strict Pull-Ups

2020 March 6

WOD
Teams of 2
For time:
40 Power Cleans, 205/145 lbs
40 Front Squats, 205/145 lbs
40 Shoulder-to-Overheads, 205/145 lbs
*25min time cap

2020 March 5

WOD
Go every 30 secs:
Run: 20x 55 yd
OR
Sprint for 12 secs on the bike/rower. Go every 30 secs.

2020 March 4

WOD
Complete as many rounds as possible in 15 mins of:
Run, 600 m
6 Deadlifts, 70% 1RM