Saturday, 2-16-13
Team WOD
2 person team (2 guys or 2 girls)
120 KBS (53#/35#)
100 medball catches(20#/14#)
(10′ distance, 5 burpee penalty for dropping the ball)
80 medball cleans
40 medball situps
then row 2000 m
Similar Posts
Saturday, 9-29-18
Byadmin
3 Rounds for reps 1 min of each Burpee to plate 45#/25# Box Jump Overs 24″/20″ Push Press 95/65 D/U 2:1 Hang Sq. Cleans 95/65 rest *Fight Gone Bad style*
Saturday, 7/2/11
Byadmin
MONDAY JULY 4TH – MORNING HOURS ONLY – CLASSES 6, 7, 8, 9 & 10 A.M. W.O.D. – For time : 50 – Walking Lunges 40 – Box Jumps 24/20 30 – K2E 200m Run 10 Pull-ups (IN BETWEEN EACH EXERCISE 5 BACK SQUATS) 80% OF 1 RMEP MAX
Thursday, 1-10-19
Byadmin
5 sets of : 4 Tempo Deadlifts weight is between 50-70% 1 RM Tempo = 0 to top, 2 second pause at top,7 second descend, 0 second pause on the floor. 4 RFT 35 Box Jump Overs 24/20 25 KBS 70/53 15 Goblet Squats 70/53 *20 min Cap*
Tuesday, 7/12/11
Byadmin
Strength – Clean and Jerk 21-15-9-3 Turkish get ups 53/35 KB Swings
Saturday 3-17-18
Byadmin
With a partner complete: 10 rds each- 1 partner works while the other is resting 8 KBS 53/35 12 Air Squats 8 KBS 4 Power Snatch 155/105
Tuesday, 10-9-18
Byadmin
2 RDs 200m Run 5 Burpee 30 Min to complete 4×10 Bicep Curl 4×15 Banded Tricep Pull Down 3 sets of 21’s 4×10 strict Dips 4×10 DB Bench Press 21-15-9 DB Thruster 40/25 Burpee over DB *7 min Cap*