WOD

2020 March 3

WOD
3 rounds for time of:
55 Double Unders
35 Hollow Rocks
15 Dumbbell Push Press, 50/35 lbs
*14min time cap

2020 Feb 29

WOD
In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 10 Box Jumps + 5 Pull-Ups
Station 2 – 10 Burpees + 5 Dumbbell Ground to Overhead
Station 3 – 200 Meter Run with Medicine Ball

Teammates can only rotate after the running partner returns. Record total rounds and reps per station.

2020 Feb 28

WOD
Shoulder Press 1-1-1-1-1, using heaviest weight per set
Push Press 3-3-3-3-3, using heaviest weight per set
Push Jerk 5-5-5-5-5, using heaviest weight per set

*go on every 90sec for shoulder press, go on every 2 minutes on push press, go on every 3 minutes on push jerk

2020 Feb 27

WOD
2 rounds for time of:
100 Double Unders
50 Dumbbell Deadlifts, 50/35 lbs
50 AbMat Sit-ups
50/35 Row Calories OR 50/35 Bike Calories OR 800m run
*35min time cap

2020 Feb 26

WOD
Part 1
Row/Bike Calorie: 10 x 10 secs / 50 secs
10 secs of work followed by 50 secs of rest for 10 intervals.
Score is the total reps performed in all of the intervals.

Rest 5 mins

Part 2
5 rounds for time of:
10 Strict Ring Dips
10 Chest-to-bar Pull-ups
*20min time cap

2020 Feb 24

WOD
21-15-9 reps, for time of:
Burpee
Knees-to-elbow
*8min time cap

2020 Feb 22

WOD
A.
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
7 Burpee Box Jump-Overs (24″/20″)
14 DB Thrusters (50/35 lbs)
21 Double-Unders

Rest until the running clock reaches 20:00, and then…

B.
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
9 Burpee Box Jump-Overs (24″/20″)
9 DB Hang Squat Cleans (50/35 lbs)
9 Chest-to-Bar Pull-Ups

2020 Feb 21

WOD
3 rounds, 1 min per station, for reps:
Power Clean, 135/95 lbs
Rest 3 mins
Push Press, 135/95 lbs
Rest 3 mins
Clean & Jerk, 135/95 lbs
Rest 3 mins

2020 Feb 20

WOD
As many meters as possible in 7 mins of:
Dumbbell Lunge, 50/35 lbs
*Hold dumbbells at the hang

2020 Feb 19

WOD
Teams of 2, complete as many rounds as possible in 30 mins of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70/53 lbs

Partner A will complete 1 round of:
2 Muscle-ups + 4 Handstand Push-ups + 8 Kettlebell Swings
…followed by partner B completing 1 round.
Continue alternating full rounds for the remaining time.