Daily WOD – Jun 16, 2019
On a 90 second clock complete: 100m sprint Max kettlebell swings (70/53#) Rest 90 seconds, then On a 90 second clock complete: 100m sprint Max toes to bar Rest 90 seconds. Repeat for a total…
On a 90 second clock complete: 100m sprint Max kettlebell swings (70/53#) Rest 90 seconds, then On a 90 second clock complete: 100m sprint Max toes to bar Rest 90 seconds. Repeat for a total…
Tabata: Shuttle run (10m) Push ups Row (calories) Sit ups There is a 1 minute rest at the end of each full tabata. WOD Notes: Complete all 8 rounds at one station before moving on…
Complete 11 rounds for time of: 3 thrusters (155/105#) 6 burpee box jumps (24/20") WOD Notes: Compare to 180603. Schedule Notes: There will be one Football WOD at 9:30. The gym will remain open between…
Complete 6 rounds for max reps of: 30 seconds shuttle run (10m) 30 seconds rest 30 seconds power clean (155/105#) 30 second rest 30 seconds evil wheels 30 seconds rest WOD Notes: Athletes will start…
Complete 4 rounds: Power snatch (135/95#) max reps in 60 seconds Row max distance in 60 seconds Rest 60 seconds between rounds. WOD Notes: Compare to 141123.
16-12-8-4 reps for time of: Chin up (strict) Front squat (60% 1RM) Dumbbell split snatch, alternating (70/50#) WOD Notes: Each of the movements should be challenging; this is a slow and steady grind, not a…
AGOQ #4 Complete for time: 45 thrusters (95/65#) 45 toes to bar 45 power cleans (95/65#) 45 pull ups 12 minute cap (8 for Betsy). WOD Notes: Click HERE for details on this workout!
Complete 3-6-9-12-9-6-3 reps for time of: Burpees over a bar Push jerks (155/95#, NTE 70%) Chest to bar pull ups WOD Notes: Anyone with shoulder issues should scale the push jerks to dumbbell strict presses or…
Complete 5 rounds of 30 seconds on, 30 seconds off of: Row (calories) Supine ring pull ups Wall ball (20/14# to 10/9') Push ups WOD Notes: Record total reps completed, or just go hard…
On a 12 minute clock, complete 10-8-6-4-2 reps for time of: Thruster (135/95#, NTE 70% 1RM) Strict pull up At the 12 minute mark, complete 10-8-6-4-2 reps for time of: Power clean (135/95#) Ring dip…