11.4.16 WOD
November 3, 2016
WOD: Teams of two, 14 Minute AMRAP of
Run 200m, Switch
Row 200m, Switch
20 Double Unders (together)
Run 400m, Switch
Row 400m, Switch
40 Double Unders (together)
Run 600m, Switch
Row 600m, Switch
60 Double Unders (together)
Run 800m, Switch
Row 800m, Switch
80 Double Unders (together)
11.03.16 WOD
Coach Leo's Birthday WOD Upon request!!!!
WOD: 32 Minute AMRAP of
32 Pull-Ups
32 Thrusters 95/65
32 Pistols
32 Chest to Bars
32 Clean & Jerks 95/65
32 Dive Bombers
32 Squat Snatches 95/65
32 Burpees
32 Wall Cast
32 Muscle-Ups
Cast Out: 10 cycles of Junk Yard Dog!!!
Note: You must get at least 1 burpee with in your 32 minute time frame. If you do not, your penalty is 20 Junk Yard Dogs, instead of 10. The cash out, is NOT part of your 32 m
11.03.16 WOD
November 2, 2016
WOD: 4 Rounds for time
21 Kettlebell Swings
12 Pull-Ups
400m Run
11.02.16 WOD
November 1, 2016
WOD: For time
30-15-8
Overhead Squats 95/65
60-30-16
Hanging Hip Touches
Run 400 Between each round. Rounds 1 would be 30 OHSqts and 60 Hanging hip touches, then 400m run. No 400 at the end of the last round.
10.31.16 WOD
October 30, 2016
WOD: 21-18-15-12-9-6-3 For time
MedBall Cleans 20/14
WallBalls 20/14 @11/10'
10.28.16 WOD
October 27, 2016
WOD: For time
60 Overhead Walking Lunge 45/35
30 Wt. Pistols 35/26
15 Bar Muscle-Ups
100 Double Unders
15 Minute time cap.
10.27.16 WOD
October 26, 2016
WOD: 20-14-8 for time of
Hang Squat Snatch 95/65
Wt. Step-Ups 24/20 @ 95/65
10.26.16 WOD
October 25, 2016
WOD: 5 Rounds for time and load of
3 TNG Squat Clean A.H.A.P.
15 Burpees
10.25.16 WOD
October 24, 2016
WOD: 16 minute EMOM of
1st minute - Row 15 calories
2nd minute - 20 Wallballs 20/14
3rd minute - 25 Sumo Deadlift High-Pull 75/55
4th minute - 30 Push press 75/55
« Previous
1
…
92
93
94
95
96
…
134
Next »
