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 Wednesday December 9th

Warm up: 2 Rounds: 100 meter run / 5 Overhead squats / 10 sit ups

For time:

500 Meter run

10 Hang Power snatches

50 Double unders

8 Hang Power Snatches

40 Double unders

6 Hang Power snatches

30 Double unders

4 Hang Power snatches

20 Double unders

2 Hang Power snatches

10 Double unders

500 Meter run

5 Hang snatches

50 Sit ups

4 Hang Snatches

40 Sit ups

3 Hang snatches

30 Sit ups

2 Hang snatches

20 Sit ups

1 Hang snatch

10 Sit ups

500 Meter run

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.