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Month: August, 2019

Saturday wod

30 August, 2019 (21:25) | WODs | By: laurie

Obstacle course. . . See how many times you can get through it in 24 min. You will carry a plate with you to each station. 10 burpees 10 tire flips Run outside and do 10 wall balls Jump over the boxes in the driveway 10 mountain climbers 5 frog hops down side walk Lunge […]

Friday, Aug. 30, 2019

30 August, 2019 (02:00) | WODs | By: derek

15 Rounds: 3 Prisoner Get-Ups 2 Box Jumps (24″/30″) 1 Suicide Run (Cones at 3, 6 and 9 sidewalk blocks)

Thursday, Aug. 29, 2019

29 August, 2019 (02:00) | WODs | By: derek

For Time: 21 Deadlift (60% Work 1RM Deadlift) 15 Toes-to-Bar 3 Rope Climb 15 Deadlift (60% Work 1RM Deadlift) 10 Toes-to-Bar 2 Rope Climb 9 Deadlift (60% Work 1RM Deadlift) 5 Toes-to-Bar 1 Rope Climb

Wednesday, Aug. 28, 2019

28 August, 2019 (02:00) | WODs | By: derek

Weight Vest Wednesday For Time: 200m Plate Carry (35lbs./45lbs.) 20 Plate Ground-to-Overhead (35lbs./45lbs.) 200m Farmers Walk (20lbs./30lbs.) 20 Step-Ups (L=1, R=2; 20lbs./30lbs.) 200m Medicine Ball Carry (14lbs./20lbs.) 20 Wallball Sit-Ups (14lbs./20lbs.) 200m Overhead Dumbbell Walk (20lbs./30lbs.) 20 Renegade Rows (Row L/R, Push-Up = 1)

Tuesday, Aug. 27, 2019

27 August, 2019 (02:00) | WODs | By: derek

5 Rounds: 10 Single-Arm DB Push Press (Left; 25% Work 1RM Shoulder Press) 10 Single-Arm KB Swings (Right; 25% Work 1RM Shoulder Press) 20 GHD Sit-Ups 10 Single-Arm DB Push Press (Right; 25% Work 1RM Shoulder Press) 10 Single-Arm KB Swings (Left; 25% Work 1RM Shoulder Press) 20 Calorie Row

Monday, Aug. 26, 2019

26 August, 2019 (02:00) | WODs | By: derek

6 90 second rounds: 5 Power Clean + Hang Squat Clean (40% Working 1RM Deadlift) 15 second L-Sit / Hang Then 3 Rounds: 21 Double-Unders 15 Goblet Squats (35lbs./52lbs.) 9 Burpees

Saturday wod

23 August, 2019 (21:24) | WODs | By: laurie

Partner “Kelly” As many rounds as possible in 30 minutes: 400 Meter Run 30 Box Jumps (24″/20″) 30 Wall Ball Shots (20/14) Partners Share reps as needed. Partner wall balls allowed.

Friday, Aug. 23, 2019

23 August, 2019 (02:00) | WODs | By: derek

Alternating Tabata Rounds: Power Snatch (65lbs./95lbs.) Ring Dips Rest 3 minutes Alternating Tabata Rounds: Clean & Jerk (65lbs./95lbs.) Toes-to-Bar

Thursday, Aug. 22, 2019

22 August, 2019 (02:00) | WODs | By: derek

10! Squat (60% of working 1RM) Box Jump (24″/30″) Dumbbell Shoulder Press (60% of working 1RM) Dumbbell Burpee Deadlift (Shoulder Press weight)

Wednesday, Aug. 21, 2019

21 August, 2019 (02:00) | WODs | By: derek

Weight Vest Wednesday 20-18-16-14-12-10 Dumbbell Step-Ups (L=1, R=2; 20lbs./30lbs.) Ring Push-Ups 1 Wall Walk after each round.