Conditioning: Calories Rowed GHD Sit-ups Power Cleans (135/93) Handstand Push-ups Zercher Sandbag Squats (70/40) 5 rounds for score Instructions: Perform as many reps as possible in one minute at each station, then rotate to next station. No rest between stations. One round is 5 stations in 5 minutes. Rest one minute between rounds,...Read More
Skill: Death by… Box Jumps (24/20″) For score* On minute 1, perform 2 box jump, then rest. On minute 2, perform 4 box jumps, then rest. Continue on thru minute 9. Then perform max rep box jumps on minute 10. Conditioning: 10 One-arm Overhead Alternating Stationary Dumbbell Lunges (50/35)* 10 Wall-Ball Push-ups...Read More
Strength: Thrusters 3-rep max* For max load *Must be connected. If you need to rest between reps, you must rest at top, full extension. Skill: Pull-ups* 5-5-5-5-5 For quality *Reps should be connected Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 2 Burpees* 2 Hollow...Read More
Skill: Treadmill Sprints 200m rest 1:00 200m rest 1:00 400m rest 2:00 400m rest 2:00 200m rest 1:00 200m For total sprint time Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 3 Ring Dips* 6 Kettlebell Swings (72/53)* 9 Abmat Sit-ups For score *Rx+ do weighted...Read More
Can you find what is abnormal about this picture? 😉 Strength: Back Squats 5 reps @ 70% 3 reps @ 80% Max reps at 90% Conditioning: 5 Wall-Ball Shots (25/16) @ (11/10′) 10 Toes-2-Bar 15/12 Calories Rowed 30 Double Unders 4 rounds for time Flexibility: Couch Stretch Calf Stretch Pike Stretch...Read More
Conditioning: Partner WOD* “Last minute changes” 800m Row 70 Wall-Ball Sit-up Throws (16/14/12)* at 5m 60 Plate-facing Burpees 200 Double Unders 60 One-arm alternating Kettlebell Lunges (53/35) 70 Wall-Ball Volleyball Throws (25/20/16) @ 8′ 800m Row For Time Compare to Wednesday, 25 April 2018 *Equal work and only one partner working at a time throughout WOD....Read More
Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 15/12 Calories Rowed 12 Alternating Pistols 9 GHD Sit-ups For score …rest 3 minutes, then… Complete as many rounds and reps as possible in 5 minutes of: 10m One-arm Overhead Dumbbell Walking Lunges-Right (50/35) 10m One-arm Overhead Dumbbell Walking...Read More
Skill: Bike Sprints* 30 sec on/60 sec off *All out for first 30 sec using arms and legs, rest 60 sec. Then all out for 30 sec using legs only, rest 60 sec. Finally all out for 30 sec using arms only, rest 60 sec. 3 rounds for max calories Conditioning: Complete as many...Read More
