4.17.17 WOD
WOD: For time Run 1 mile Rest 4 mins Run 800 Rest 3 mins Run 400 Rest 2 mins Run 200 *30 min time cap Note: the clock will be running, but it is up to you to keep track of your rest time.
Monthly Archives: April 2017
5.1.17 WOD
WOD: For total rowing calories and time 2 min max effort cal row Rest 1 min 2 min max effort assault/air bike Rest 1 min 1 mile run
4.28.17 WOD
WOD: For total reps “Tabata” Ring Dips “Tabata” Cal Row “Tabata” Kettlebell swings 70/53
4.27.17 WOD
WOD: 3 rounds for time of 10 Snatches 135/95 50 Double Unders 50 Sit-ups
4.26.17 WOD
WOD: For time 100m run 10 strict pull-ups 200m run 20 chest to bar pull-ups 400m run 40 pull-ups 800m run 5 bar muscle-ups 20 min time cap
4.25.17 WOD
WOD: Establish a 1 rep max Overhead Squat Then 5×3 Front Squat at 90% of heaviest Overhead Squat
4.21.17 WOD
WOD: 5 Rounds for time of 1 Round of DT 155/105 (12 deadlift, 9 hang power clean, 6 push jerks) 10 burpees over the bar *15 min time cap
4.24.17 WOD
WOD: 5 rounds for time 23 Burpees 23 Wallballs 20/14 @ 11/10 23 Double Unders 23 min time cap
4.20.17 WOD
Skill: 12 Mins ring muscle up skill work WOD: 10-8-6-4-2 for time of Ring Dips Pistols (alternating)
4.19.17 WOD
WOD: 18 min EMOM of 100m Sprint (min 1) 12 Handstand Push-ups (min 2) 15 Power Snatches 75/55 (min 3)
