WOD

Thursday, October 19, 2017

Workout: Sumo Deadlift: 3-3-3-3-3 Accessory: 3x20 Dimmel Deadlifts (135,95... scale as needed), right into 100 Banded GoodMornings

Wednesday, October 18, 2017

Workout: 5 rounds for time of - 5 Overhead Squats (135,95) 10 Toes to bar 15 Dumbbell Hang squat clean, (35,20) 20 Double-unders

Tuesday, October 17, 2017

Workout: Complete as many rounds as possible in 15 minutes of - 15 Chest to bar pull-ups 30 second Ring L-sit Hold

Friday, October 13, 2017

Workout: "Jeremy" 21-15-9 reps for time of: Overhead Squats (95#, 65#) -and- Burpees Finish-time Goal: Sub-10min! Accessory: 3 x 60sec Weighted Planks

Tuesday, October 10, 2017

Workout: Front Squat 1-1-1-1-1-1-1 reps *10sec pause in the bottom of each set/rep. Accessory: 4x25 Banded Pull-Through's

Monday, October 9, 2017

Workout: Complete As Many Rounds As Possible In 10min of: 10 Wall Ball (20#, 14#) 10 KB/DB Swing (55#, 35#) 10 Burpee Accessory: Accumulate 2min hanging from pull-up bar using a reverse 'under-handed' grip.  

Saturday, October 7, 2017

Workout: In teams of two, with one person working at a time (except for the run-portion where both team-members run together), perform the following: 400m Run with Medball (20#, 14# -only one person from each team will run with a ball) 50 Medcine Ball Cleans (20#,...

Friday, October 6, 2017

Workout: 'Tabata Something Else' Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is...

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