Strength/Skill: 5 rounds of 10 back squats and 50% and 8 pistols
WOD: 2RFT
20 v-ups
30 HRPUs
40 squats
50 sit ups
60 walking lunges
Categories
Category: WOD
Categories
WOD for October 25, 2018
WOD: Filthy 50
50 Box jump (24/20)
50 Jumping pull-ups
50 Kettlebell swings (53/35)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45/35)
50 Back extensions
50 Wall balls (20/15) pound ball
50 Burpees
50 Double unders
Categories
WOD for October 24, 2018
Strength/Skill: 3-3-3-3 clean and jerks and 20 DB one arm bench presses between sets (10 each arm)
WOD: 3 rounds
3 mins to:
Run 400m
15 squats
Max Burpees
Rest 1 min
*score is number of burpees
Categories
WOD for October 23, 2018
Strength/Skill: 3 rounds of 10 plate sit to stand, 20 GHD sit-ups and 20 floor wipers
WOD: EMOTM for 15 mins
mins 0,3,6,9,12 – 8 front squats
mins 1,4,7,10,13 – 8 push presses
mins 2,5,8,11,14 – 8 hang cleans
Categories
WOD for October 22, 2018
Strength/Skill: 3 rounds of 10 strict presses off back and 15 goblet squats
WOD: 15 min AMRAP
12 wallball v-ups
8 box jump overs
5 full snatches (115/75)
Run 100m
Categories
WOD for October 19, 2018
Strength/Skill: 3-3-3-2-1 Hang Squat Cleans
WOD:
10-1 ring push ups
1-10 Front Squats (135/95)
Categories
WOD for October 18, 2018
Strength/Skill: Down and back OH bar walking lunges
WOD: EMOTM for 15 mins
20 mountain climbers
100m Run
Categories
WOD for October 17, 2018
Strength/Skill: 3 rounds of 5 ring muscles ups and 15 ring knee ups
WOD: Jackie
1000m row
50 thrusters (45/35)
30 pull-ups
Categories
WOD for October 16, 2018
Skill/Strength: 5-5-5-5-5 Push Presses and 30 second handstand hold
WOD: Christine
3RFT
500m row
12 deadlifts (body weight)
21 box jumps (24/20)
Categories
WOD for October 15, 2018
Strength/Skill: 3 rounds of run 200m and 15 DB clean and jerks
WOD: EMOTM for 15 mins
0,3,6,9,12 15 GHD back extensions
1,4,7,10,13 8 burpees
2,5,8,11,14 15 sit-ups