WOD - Friday, December 20, 2019

Funky Tabata Row

5 rounds 
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Score is total meters rowed

WOD - Wednesday, December 18, 2019

Push Press Ladder

5 push press @ 135/115 lbs
25 double-unders
10 push press @ 115/105 lbs
25 double-unders
20 push press @ 95/85 lbs
25 double-unders
30 push press @ 75/65 lbs
25 double-unders
20 push press @ 95/85 lbs
25 double-unders
10 push press @ 115/105 lbs
25 double-unders
5 push press @ 135/115 lbs

WOD - Monday, December 16, 2019

200 m. & Farmer Carry

15 min. AMRAP
200-m run (2 laps)
100-m farmers carry (1 lap)
20 dumbbell front squats

30-40 lb. dumbbells

Every 10 meters is a rep

WOD - Friday, December 13, 2019

5 x 20 + 1

5 Rounds
20 Kettlebell
20 Box jump
20 Box dips

then 1 mile

WOD - Wednesday, December 11, 2019

TAG Qualifier 1

20 min.
100 burpee over rower
Row for meters with time remaining

Final score is number of meters rowed before time expires

WOD - Monday, December 9, 2019

Dumbbell Snatch - T2B

30-20-10
Dumbell snatch - 35 lbs - Each arm - alternate arm
Toes to bar

WOD - Friday, December 6, 2019

Running Pushups

1600 m.
40 Pushups
1200 m.
30 Pushups
800 m.
20 Pushups
400 m.
10 Pushups

WOD - Wednesday, December 4 2019

Josh

21 Overhead Squats (95/65 lb)
42 Pull-Ups
15 Overhead Squats (95/65 lb)
30 Pull-Ups
9 Overhead Squats (95/65 lb)
18 Pull-Ups

WOD - Monday, November 2, 2019

16.5

21-18-15-12-9-6-3
65 lb. Thruster
Bar facing burpees