WODs

Tuesday, Oct. 8, 2019

5-5-5-3-3-3-3-1-1-1-1-1

  • Deadlift
  • Increase weight each set

Then

30-20-10

  • GHD Sit-Up
  • Wallball (14lbs./20lbs.)

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Friday, Oct. 4, 2019

For Time:

100 Kettlebell Swings (35lbs./52lbs.) or 75 Kettlebell Swings (52lbs./70lbs.)

  • At the top of each minute after the first, perform either 5 Pull-Ups or 10 Push-Ups 

 

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Tuesday, Oct. 1, 2019

5-5-5-3-3-3-3-1-1-1-1-1

  • Bench Press
  • Increase weight each set

Then

30-20-10

  • Overhead Dumbbell Sit-Ups (10lbs./15lbs.)
  • Thrusters (35lbs./45lbs.)

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Friday, Sept. 27, 2019

For Time:

  • 99 Jumping Jacks
  • 88 Mountain Climbers (L=1, R=2)
  • 77 second L-Sit/Hang
  • 66 Double-Unders
  • 55 Kettlebell Swings (35lbs./52lbs.)
  • 44 Step-Ups (L=1, R=2)
  • 33 Medicine Ball Cleans (14lbs./20lbs.)
  • 22 Burpees
  • 11 Handstand Push-Ups
IMG_1085

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Wednesday, Sept. 25, 2019

Weight Vest Wednesday

For Time:

  • 200m Run
  • 20 Ring Dips
  • 400m Run
  • 40 Touch the Floor / Ceiling
  • 800m Run
  • 80 Abmat Sit-Ups

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