WOD 500 Meter row, 30 Dumbbell 35/25 box over burpees 24/20, 25 Toes to bar, 30 Dumbbell 35/25 box over burpees 24/20, 500 Meter row. Attention: Last week of the Challenge – yahoo! The Challenge ends on Friday, July 3rd! Your last points will be for Friday at dinner, after that you are free for … Read more
WOD 3 Rounds for time: 8 Atlas stone ground to shoulder 135/95, 300 Meter sandbag carry 75/60, 150 Foot sled push 3 plates/2 plates. Remember to wear long sleeves if worried about the Atlas Stones!
WOD Open Wod 12.2 MEN – includes Masters Men up to 54 years old Proceed through the sequence below completing as many reps as possible in 10 minutes of: 75 pound Snatch, 30 reps 135 pound Snatch, 30 reps 165 pound Snatch, 30 reps 210 pound Snatch, as many reps as possible WOMEN – includes Masters Women up to … Read more
WOD 3 Rounds for time: 20 Front rack lunges 135/95, 40 Abmat sit-ups, 60 Double-unders.
WOD “Fight Gone Bad” Wall balls 20/14, Sumo Deadlift high-pulls 75/55, Box jumps 20, Push press 75/55, Max Calorie row. It is 3 rounds for reps with a 1 min break between rounds.
WOD 21-15-9 Reps of deadlifts 225/155, & 12-9-6 Reps of bar muscle-ups. Attention: For those of you on the Challenge – you are half way through – keep up the great work!! Mobility Wod Monday. Setting your spine for deadlifts.
WOD Teams of 2 complete the following work 4 time. 150 Partner wall balls, 150 Partner burpee med ball tosses.
WOD 21 Shoulder to overhead 165/110, 21 Box jump overs 24/20, 600 Meter run, 15 Shoulder to overhead 165/110, 15 Box jump overs 24/20, 600 Meter run, 9 Shoulder to overhead 165/110, 9 Box jump overs 24/20.
WOD 8 Minute AMRAP: 4 Power cleans 135/95, 8 Kettlebell swings Russian 70/53, 12 Double-unders.
