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Monday – 211018

SWOD Every 3 minutes for 12 minutes (4 sets), complete each for time: 200m/160m Row 100m Sprint WOD In teams of 2, complete the following for time: (I go, you go! Each partner does all the reps alternating) 50 Double Unders 40 Alternating DB Snatches (50/35) 30 Overhead Plate Lunges (45/35) 20 Box Jump Overs …

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Friday – 211015

SWOD Every 4:30 minutes for 4 sets, complete: Half-kneeling Bottoms Up KB Press x 5 reps/arm Quadruped Knee to Elbow x 10 reps/side – slow and controlled Single-leg Wall Sit x 15-20 seconds/leg WOD Every 2 minutes for 12 minutes (6 sets), complete: 30 Double Unders 8 Single-arm DB Push Press – right (50/35) 8 …

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Wednesday – 211013

SWOD Every minute on the minute for 12 minutes, complete: Minute 1 – 5 Chin Up Negatives Minute 2 – 5 Handstand Push Up Negatives Minute 3 – 30 second Hollow Hold WOD For time: 5-4-3-2-1 of Rope Climbs Run 400m ………. BURN For time: 30-27-24-21-18-15-12-9-6-3 of Air Squats 20-18-16-14-12-10-8-6-4-2 of Abmat Sit Ups 10-9-8-7-6-5-4-3-2-1 …

Wednesday – 211013 Read More »