Daily WOD – Feb 8, 2019
AMRAP in 12 minutes of an ascending ladder of: 1 bar muscle up 1 deadlift (275/185#) 10 double unders 2 bar muscle ups 2 deadlifts 20 double unders 3 bar muscle ups 3 deadlifts 30…
AMRAP in 12 minutes of an ascending ladder of: 1 bar muscle up 1 deadlift (275/185#) 10 double unders 2 bar muscle ups 2 deadlifts 20 double unders 3 bar muscle ups 3 deadlifts 30…
Come in between 4:30 and 7:30 pm for open gym. You can work on anything you like including a workout fro the last week: AMRAP in 13 minutes of: 5 HSPU, 15 wallballs (20/14# to…
Split Jerk 1-1-1-1-1 Then 100 yd KB or DB Overhead Carry WOD Notes: For anyone that doesn't feel stable throwing weight overhead, the sub for the split jerk will be either push presses or KB…
Complete 40-30-20-10 reps for time of: KB swings (53/35#) Run 400m before each round. WOD Notes: Anyone performing Russian swings can either go heavier or increase the rep scheme to 60-45-30-15. Community Notes: Happy Birthday…
Complete for time: 21 Cleans (135/95#) 7 Rope climbs 15 cleans (135/95#) 5 Rope climbs 9 Cleans (135/95#) 3 Rope climbs
Complete 3 rounds for max reps: 90 seconds row (calories) 90 seconds rest 90 seconds power clean and jerk (115/75#) 90 seconds rest WOD Notes: The PC&J should be at a weight that you can…
Deadlift 5-5-5-5-5 Row 20/15 cal after each set of deadlifts. WOD Notes: Compare to 180213. OLY WOD: Snatch 1-1-1 Clean and Jerk 1-1-1 For time: 30 power snatches, 30 burpees, 30 power clean and jerks…
AMRAP in 13 minutes of: 5 handstand push ups 15 wall balls (20/14# to 10/9') WOD Notes: If HSPU aren't in your arsenal, modify to 5-10 DB presses, 5-10 regular push ups, or 1-2 wall…
Come in between 4:30 and 7:30 for open gym. You can work on anything you like including a workout from the last week: Push Press 5-5-5-5-5 then 1 minute hollow hold, 1 minunte handstand walk,…
Back Squat 10-10-10 Then 50 pistols (not for time) WOD Notes: In theory, your 10RM should be around 75% of your 1RM. Make your first attempt at 55-60% of your 1RM. Compare to 160829. Community…