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Workouts
For Time
Lunge & Jump
5 RFT:
50 DU
50’ walking OH lunges (50/35)
Nov 9, 2018
Total Reps
Interval Cardio Galore
For Max Reps:
2:00 max cal row
2:00 rest
2:00 max cal ab
2:00 rest
2:00 max bar facing burpees
2:00 rest
2:00 max v-ups
Nov 7, 2018
For Time
Quick & Heavy
FT:
5-4-3-2-1
Clean & Jerk (Rx: 85/125) (Comp: 135/185)
Ring MU
Nov 5, 2018
Total Reps
High Rep Accessory
1x through for max reps:
3:00 work
1:00 rest
Assault Bike Cals
Rope Climbs
DBall/Slam Ball/Med Ball Carry
C2B pull-ups
HSPUs
Oct 30, 2018
Total Reps
DB Burner
5 min AMRAP:
Max rep db clusters (35/50)
Oct 29, 2018
Total Reps
Monday WODnado
STRENGTH + WOD
STRENGTH:
Push Press 3-3-2-2-1-1
Squat Clean 3-3-2-2-1-1
WOD:
5 min AMRAP: Max Rep DB Clusters (35/50
Oct 29, 2018
For Time
Fran-ish
FT:
21-15-9
Thrusters (70/100)
T2B
Oct 26, 2018
For Time
Randy
FT:
75 power snatches (55/75)
Oct 25, 2018
Total Rounds
Gymnastics & Run
18 min AMRAP:
400m run
10 ring MU
300m run
15 C2B
200m run
20 pull-ups
Oct 24, 2018
For Time
#2
50 deadlifts (75/115)
40 box jumps (20/24)
30 front squats (115/75)
20 bar muscle-ups
10 sumo deadlift high pulls (75/115)
Oct 22, 2018
For Time
#1
5 RFT:
30 american kb swings (35/53)
25 sit-ups
20 plate push-ups
15 t2b
Oct 18, 2018