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 November 18th

Warm up: 400 meter run / Dynamic mobility / Make someone smile

Every minute on the minute for 10 minutes:

10 Wallballs + 10 Pullups

Every minute on the minute for 10 minutes:

4 Burpees

40′ Sprint

4 Burpees

40′ Sprint

Every minute on the minute for 10 minutes:

20 Double unders + 6 Dumbbell snatches

*Adjust the reps per EMOM to match your ability.

*There is no rest between 10 minute efforts.

 

WOD Wednesday September 23rd

Warm up: 10 pushups / 20 mountain climbers / 15 bench dips

“The Test”

Every minute on the minute for 15 minutes:

5 Wallballs

4 Burpees

3 Wallballs

2 Burpees

1 Wallball

* If you fall off the wagon remove the 5 wallballs from each round

** If you fall off the wagon and into a thorn bush remove the 5 wallballs and 4 burpees each round

Rest 5 minutes:

Every minute on the minute for 10 minutes:

1 Power clean *ascend in weight