WOD

Wednesday, October 25, 2017

Workout: Complete as many rounds as possible in 15 minutes of: 15ft Rope Climb, 1 ascent 10 Ring Dips 20 Wall Ball Shots, (20,14)

Tuesday, October 24, 2017

Workout: Front Squat:1-1-1-1-1 5-second descent + 5-second pause at the bottom Accessory: 3x8 Barbell Hack Squat (as heavy as possible)

Monday, October 23, 2017

Workout: For Time: Row 20 Calories 20 Burpee Box Jump-Over (24, 20) 20 Thruster (115, 75) 20 Chest-to-Bar Pull-Ups 20 Thrusters (115, 75) 20 Burpee Box Jump-Over (24, 20) Row 20 Calories Accessory: Accumulate 50 Hollow...

Saturday, October 21, 2017

Workout: Seven rounds for time of: 35 Double-Unders 1 Snatch Accessory: 3x12 Reverse Barbell Back Rack Lunges

Friday, October 20, 2017

Workout: "Wilmot" Partner-style! One person working at a time. Six rounds for time of: 50 Air Squats 25 Ring dips Accessory: Row 1,000m at 60% effort

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 16, 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

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