For time: 40 Calorie row 10 Box jumps (30″/24″) 30 Calorie row 20 Box jumps (30″/24″) 20 Calorie row 30 Box jumps (30″/24″) 10 Calorie row 40 Box jumps (30″/24″)
Month: August 2016
WEDNESDAY 160831
Workout of the Day Hang Power Clean Find your 5 rep max. Use a 5-5-5-5-5 rep scheme
TUESDAY 160830
Perform as many reps as possible in 3 rounds of: 1 minute dumbbell snatches, left arm 1 minute dumbbell snatches, right arm 1 minute abmat situps Rest 1 minute between rounds
MONDAY 160829
“Lynne” 5 rounds for max reps of: Bodyweight bench press Pull-ups *There is NO time component to this WOD.
FRIDAY 160826
3 efforts, each for time of: 1km Row Rest as needed between efforts.
THURSDAY 160825
“1/2 Angie” For time: 50 pullups 50 pushups 50 situps 50 squats Movements must be performed in the order listed. All reps of one movement must be complete before advancing to the next.
WEDNESDAY 160824
Workout of the Day Squat Clean Find your 3 rep max. Use a 3-3-3-3-3 rep scheme
TUESDAY 160823
10 rounds for time of: 100 meter shuttle sprint (50m out-and-back) 75#/55# push press, 10 reps
MONDAY 160822
“Dead Row” for Calories & Load Select a “heavy 3” (but not your 3RM!) for your sumo deadlift load and perform 5 2-minute rounds of the following: Sumo deadlift, 3 reps Row (calories) Then repeat the couplet again after the…
FRIDAY 160819
“Randy” For time: 75 Power Snatches (75#/ 55#) then 5k Run (To be completed any time before Monday)