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Blog Archive

Announcement: Labor Day Schedule – 10am ONLY

 

WOD:

Every min on the min for 7 min:

  • 7 Thrusters (95#/65#)
  • Sit-ups for the remainder of the min

Rest

Every min on the min for 7 min:

  • 10 KB Swings (1.5 pood / 1 pood)
  • Sit-ups for the remainder of the min

Score: total # of sit ups performed

 

WOD:

For time:
100 Squats
5 L-pull ups
75 Squats
10 L-pull ups
50 Squats
15 L-pull ups
25 Squats
20 L-pull ups

 

WOD:

Every min on the min for 12 min:

  • 3 Power Snatch

Score: highest weight you were able to Power Snatch for TWO consecutive min.

Rest

100 bicycle crunches and 100 sit-ups for time

 

Skill:

  • Wall ball

WOD:

Kelly Lite

Five rounds for time of:
400m Run
20 Box jump (24″/20″)
20 Wall Ball (20#/14#)

 

Skill:

Push Jerk

WOD:

Shoulders to Overhead
10-10-10-8-5

Rest

21, 15, 9 rep of:

  • DB Thrusters (30#/20#)
  • DUs

For time

 

WOD:

  • 1min Rope Climb
  • 1min GHD Sit-ups
  • 1min OH Lunges (45#/25#)
  • 1min C2B Pull-ups
  • 1min Break

3 RDs.  Count total reps.


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Today’s WOD

  • Tuesday, 10/24/17

    WOD “Nicole” 20 Minute AMRAP of 400 Meter Run Max rep Pull-ups (L2: Strict Band Pull-ups)
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