WOD - Wednesday, June 26, 2019

Fight Gone Bad

Three rounds of:

Push-press, 75 lbs.
Kettlebell swing - 45 lbs.
Box jump 20"
Wall-ball, 20 pound ball, 10 ft target
Sumo deadlift high-pull - 75 lbs.

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round with  a one-minute break between the sets of five movements. One point is given for each rep.

WOD - Monday, June 24, 2019

4 Rounds on the Bar

4 Rounds
10 Burpee pullups
10 Toes to bar
20 (10 each arm) dumbbell snatch - 35 lbs.

WOD - Wednesday, June 19, 2019

Bar, Box, and Bell Complex

15 Rounds
6 Dumbell Snatches (3 per arm) 35lbs
3 Burpee Over Box
3 Pull Ups
3 Toes To Bar
1 Box Jump

WOD - Monday, June 17, 2019

7 Rounds with Push Press

7 rounds for time:
10 - KB Swings - 45 lbs.
10 - Push Press-105/85 lbs.
10 - Box Jump - 24"

WOD - Wednesday, June 12, 2019

Pull-up Ladder

EMOM
1 pullup
add 1 pullup each successive minutute
Complete 3 burpees before pullups in each of the first 10 rounds.
Pullups only beginning with the round of 11.

WOD - Friday, June 7, 2019

3 Round Whitten

Three rounds for time of:
22 Kettlebell swings, 45 lbs.
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

WOD - Wednesday, June 5, 2019

Grip Strength

5 rounds
5 dumbbell burpee box step overs (25 lbs)
5 pull-ups
5 toes-to-bar
Farmer carry dumbbells around the gym

Then: 3 rep max bench press

WOD - Monday, June 3, 2019

2 Rounds Core Killer

2 Rounds
20 Squat cleans 135/115
30 Deadlift
40 Push-ups
50 Sit-ups