Saturday wod

Partner up:

Card Game:

Hearts: Pull ups

Clubs: Back squats

Spades: Bench press

Diamonds: Hang cleans

Black Joker: 16 wall walks, one person wall walks while partner is in handstand, alternate

Red Joker: 40 Synchronized burpees

/ / 0

Friday, Feb. 21, 2020

12! (Evens Only)

  • Back Rack Lunge (L=1, R=2)
  • 24 Double-Unders between each set.
  • Increase weight each round.

/ / 0

Thursday, Feb. 20, 2020

3 Rounds:

  • 15 Wall Ball 
  • 3 Dumbbell Burpee Deadlift
  • 12 Wall Ball
  • 5 Dumbbell Burpee Deadlift
  • 9 Wall Ball
  • 7 Dumbbell Burpee Deadlift

Weather/Inside Option

  • 15 Thrusters (Empty Bar)
  • 3 Dumbbell Burpee Deadlift
  • 12 Thrusters (Empty Bar)
  • 5 Dumbbell Burpee Deadlift
  • 9 Thrusters (Empty Bar)
  • 7 Dumbbell Burpee Deadlift

/ / 0

Wednesday, Feb. 19, 2020

Weight Vest Wednesday

On a 15-minute running clock, for max reps:

  • 5 Rounds:
    • 20 seconds Pull-Ups / 10 second rest
    • 20 seconds Push-Ups / 10 second rest
  • 5 Rounds:
    • 20 seconds Squats / 10 second rest
    • 20 seconds Step-Ups / 10 second rest
  • 5 Rounds:
    • 20 seconds BirdDogs / 10 second rest
    • 20 seconds Sit-Ups / 10 second rest

 

/ , / 0

Tuesday, Feb. 18, 2020

12! (Evens Only)

  • Alternating Single-Arm Dumbbell S2O
  • 200m run between sets.
  • Increase weight each round.

/ / 0

Monday, Feb. 17, 2020

3 Rounds:

  • 15 Calorie Row
  • 1 Hang Squat Clean
  • 12 Calorie Row
  • 2 Hang Squat Clean
  • 9 Calorie Row
  • 3 Hang Squat Clean

/ / 0

Saturday WOD

With a partner, only one working at a time:

30 burpees 30 deadlifts

30 burpees 30 power cleans

30 burpees 30 shoulder press

30 burpees 30 push press

30 burpees 30 KB swings

30 burpees 30 SDLHP

30 burpees Left hand DB snatches

30 burpees 30 Right hand snatches

30 burpees 30 Man makers

/ / 0

Load More