Warm up: Multi directional light band pulls / Plate press x 15 / Pullups or ring rows x 10 Strict Press + Push press: 2 x 2 each @ 95% 2. 3 Rounds for time: 1 Rope climb 10 Deadlifts @ 225 / 153 1 Rope climb 20 Box jumps 1 Rope climb 300 MeterContinue reading “WOD Tuesday February 9th”
Tag Archives: Rope climb
WOD Wednesday October 28th
Warm up: 400 meter run / 10 Burpees For Time: 30 Overhead Lunges 60 Mountain climbers 30 Glute ham Sit ups 3 Rope Climbs (legless if you can) 60 Push press 3 Rope Climbs (legless if you can) 30 Glute ham Sit ups 60 Mountain climbers 30 Overhead lunges
WOD Wednesday October 7th
Warm up: Dynamic mobility For time: 50 Burpees 5 Rope climbs 400 Meter run 4 Rope climbs 30 Dumbbell box step overs 3 Rope climbs 20 Dumbbell Thrusters 2 Rope climbs 100 Double unders 1 Rope climb *Wear something to protect your shins!!!
WOD Tuesday Sptember 15th
Warm up: 2 minutes of jump rope / Plate presses x 15 / 30 second plaNK Weighted Pullups: 5, 5, 5 2. Strict pullups: 1 Set of max reps 3. 8 Rounds for time: 20 Double unders 1 Rope climb 20′ Handstand walk or 6 Handstand pushups
WOD Tuesday July 28th
Warm up: 30 Jumping jacks / 20 Pushups / 10 bench dips Bench Press: 5 x 5 2. 6 Rounds for time: 1 Rope climb 200 meter run 20 KB swings
WOD Wednesday June 24th
Warm up: Stretch your calves / Warm up you deadlifts 12 Rounds for time: 1 Rope climb 200 meter run 1 Heavy ass deadlift 20 Double unders
WOD Friday March 20th
It’s time to get ready for the Havoc Games! Grab a partner and start training! Warm up: X walk x 10 steps in each direction / Kang squats x 15 / Jump squats x 15 1. Every 3 minutes for 18 minutes: 1 Deadlift 2 Power cleans 1 Deadlift Last week of this. You should beContinue reading “WOD Friday March 20th”
WOD Wednesday February 5th
Warm up: 30 KB figure 8’s / 20 sit ups / 10 lunges For time: 10 Rounds of 3 Thrusters 135 / 93 6 Bar facing burpees 10 Rounds of: 1 Rope climb 10 Box jump overs 10 Rounds of: 3 Kettlebell snatches per arm 53 / 35 6 Kettlebell jumps
WOD Wednesday January 15th
Hey!!! I know you are probably reading this on Facebook right now since people don’t go to websites anymore, and you probably won’t look at the bottom of this post, or read the whole thing since there are so many meme’s to read, and peoples dinners to look at on Facebook (also known as: TheContinue reading “WOD Wednesday January 15th”
WOD Wednesday January 3rd
Get Signed Up By January 17th!! The Havoc Games are coming January 27th! Teams of 2! Click for more info! Warm up: 500 Meter Row, 20 Mountain Climbers, 10 Ring Rows 5 Rounds for Time: 1 Snatch + 2 Overhead Squats 15 Pullups 2 Reps of 1 Clean + 2 Lunges Per Leg 10 Glute HamContinue reading “WOD Wednesday January 3rd”
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