WOD Friday December 18th

Warm up: 400 meter run / 15 Seated good mornings / 10 Wallballs

1. Every minute complete the following reps:

1 Deadlift @ Heavy

2 Wallballs

*Every minute you will increase the Wallballs by 2 reps until you can not complete the reps in that minute*

So minute 1 is: 1 Deadlift + 2 Wallballs, minute 2 is: 1 Deadlift + 4 Wallballs, minute 3 is: 1 Deadlift + 6 Wallballs

2. For time:

60 Pushups

60 Double unders

40 Sit ups

40 Double unders

20 Burpees

20 Double unders

 

WOD Monday October 12th

Big event coming up in November! Check it out here

Warm up: 2 minutes on a thing / 12 kang squats / 12 Single leg RDL

  1. Back squat: Work up to a kinda heavy single.

2. Back squat: 1 set of max reps @ bodyweight or max reps @ bodyweight in 6 minutes (obviously you can use a lighter weight if this doesn’t make sense )

*You are going to be sore from this.

3. For time:

50 Pushups

50 Sit ups

50 Double unders

Back in the day.