WOD - Friday, February 28, 2020

18.1

20 min. AMRAP
8 T2B
10 Dumbell hanging clean to press @ 35 lb. (5 each side)
14 cal. row

WOD - Wednesday, February 26, 2020

55s

55 shoulder to overhead (45 lbs)

then:

10 burpee over box; 1 pull-up
9 burpee over box; 2 pull-up
8 burpee over box; 3 pull-up
7 burpee over box; 4 pull-up
6 burpee over box; 5 pull-up
5 burpee over box; 6 pull-up
4 burpee over box; 7 pull-up
3 burpee over box; 8 pull-up
2 burpee over box; 9 pull-up
1 burpee over box; 10 pull-up

then:

55 Kettlebell swings

WOD - Monday, February 24, 2020

Treadmill Randy

800 m.
75 power snatch @ 75/65
800 m.

WOD - February 21, 2020

Another Nasty 30

For time:
30 Walking lunge steps
30 Pull-ups
30 Box jumps - 24"
30 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
100 Double-unders

WOD - Monday, January 17, 2020

Superset

Buy-in: 500 m. row

3 Rounds of 8
Romanian dead lift (2 dumbbells)
Goblet squat
60 sec. rest between rounds

2 Rounds of 10 (each arm - rest 20 sec. between each arm)
Bent over row
Hollow Body Press to Hold
90 sec. rest between rounds

Buy-out: 500 m. row

Heavier weight for everything but the hollow rock press

WOD - Friday, February 14, 2020

Burpee-Pullup EMOM

Every Minute on the Minute
2 Boxfacing burpee box jumps
3 Pullups
2 Toes to Bar

Add 2 burpee box jumps and 1 pullup at the beginning of the 16th minute.