More Fun in the AC
4 Rounds
Up the stairs w/dumbells (alternate between 20 & 25 lbs.)
10 Burpees
Down the stairs w/dumbells
5 Man-makers
Wednesday, May 29, 2019
Monday, May 27, 2019
WOD - Monday, May 27, 2019
Murph
for time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
for time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Thursday, May 23, 2019
Friday, May 17, 2019
WOD - Monday, May 20, 2019
10 x 4
10 Rounds
5 Toes to bar
5 Dumbell snatch each arm - 35 lbs
5 Pull ups
5 Box jump
10 Rounds
5 Toes to bar
5 Dumbell snatch each arm - 35 lbs
5 Pull ups
5 Box jump
Thursday, May 16, 2019
WOD - Thursday, May 16, 2019
Crab Walk Chipper
50 burpees
50 kettlebell (45 lbs)
50 box jump step over
Bear Crawl down and back
Crab Walk down and back
100 double-unders
50 wallball
50 burpees
50 kettlebell (45 lbs)
50 box jump step over
Bear Crawl down and back
Crab Walk down and back
100 double-unders
50 wallball
Wednesday, May 15, 2019
WOD - Wedensday, May 15, 2019
OBGD
15 min. AMRAP
10 Overhead squats - 75/55
10 Bent over rows - 45 lb. each arm
10 Good mornings - 45 lb. each leg
30 DUBS
15 min. AMRAP
10 Overhead squats - 75/55
10 Bent over rows - 45 lb. each arm
10 Good mornings - 45 lb. each leg
30 DUBS
Sunday, May 12, 2019
WOD - Monday, May 13, 2019
3 Rounds of Shoulder Work
3 Rounds
10-15-20
Burpee pullup
Hanging snatch @ 75 lbs.
Pushups
10-15-20
Burpee pullup
Hanging snatch @ 75 lbs.
Pushups
Friday, May 10, 2019
WOD - Friday, May 10, 2019
Another Nasty 30 - No DUBS
30 Walking lunge steps
30 Pull-ups
30 Box jumps - 24"
30 Bench dips
30 Knees to elbows
30 Kettlebell swings - 45 lbs.
30 Sit-ups - ab. mat
30 Hang squat cleans, 75 lbs.
30 Back extensions
30 Wall ball shots - 20 lbs.
30 Push-ups
30 Walking lunge steps
30 Pull-ups
30 Box jumps - 24"
30 Bench dips
30 Knees to elbows
30 Kettlebell swings - 45 lbs.
30 Sit-ups - ab. mat
30 Hang squat cleans, 75 lbs.
30 Back extensions
30 Wall ball shots - 20 lbs.
30 Push-ups
Wednesday, May 8, 2019
WOD - Wednesday, May 8, 2019
10 Commandments
On the minute - Total Reps
Burpees
Box jump overs
Pullups
Deadlift 95#
Sit Ups
Decline Pushups
Front Squat 95#
Air Squat
Good Mornings 25# (alternate leg every 5 reps)
Push Press 95#
On the minute - Total Reps
Burpees
Box jump overs
Pullups
Deadlift 95#
Sit Ups
Decline Pushups
Front Squat 95#
Air Squat
Good Mornings 25# (alternate leg every 5 reps)
Push Press 95#
Monday, May 6, 2019
WOD - Monday, May 6, 2019
Turkish Burpees
Buy in: 800 m.
2 Rounds
5 sets:
1 Turkish getup (5 on each side) 20 lb. dumbbell
2 Burpees
Transition from back at end of getup to pushup for 1st burpee.
Buy out: 800 m.
Buy in: 800 m.
2 Rounds
5 sets:
1 Turkish getup (5 on each side) 20 lb. dumbbell
2 Burpees
Transition from back at end of getup to pushup for 1st burpee.
Buy out: 800 m.
Friday, May 3, 2019
WOD - Friday, May 3, 2019
Kill me with a Kettlebell
4 rounds
25 kettlebell - 45 lbs.
25 box step-ups - 18"
25 SDHP
25 Goblet squats
If you put the kettlebell down any time other than between rounds, you must do 3 burpees right then.
4 rounds
25 kettlebell - 45 lbs.
25 box step-ups - 18"
25 SDHP
25 Goblet squats
If you put the kettlebell down any time other than between rounds, you must do 3 burpees right then.
Wednesday, May 1, 2019
WOD - Wednesday, May 1, 2019
DT
Five rounds for time of:
Deadlift, 12 reps 115/95
Hang power clean, 9 reps
Push jerk, 6 reps
One weight for all lifts
Five rounds for time of:
Deadlift, 12 reps 115/95
Hang power clean, 9 reps
Push jerk, 6 reps
One weight for all lifts
Subscribe to:
Comments (Atom)
