posts under Uncategorized category

18 Dec

12/18 – 12/26

Monday BBWOD WOD: 10 min AMRAP 20 Sit Ups 10 Ring Dips 10 Box Jumps (24/20) 2 C&J @75-80% of 1 RM   Tuesday Mobility Hero WOD: “Bradshaw” 10 RFT 3 HSPU 6 Deadlifts (225/155) 12 Pull Ups 24 Double Unders (1:2)   Wednesday BBWOD WOD: 6 min AMRAP 5 Burpees 5 Squat Cleans (135/95) […]

11 Dec

12/11 – 12/16

Monday BBWOD WOD:10 min. AMRAP 9 S2OH (115/75) 12 Bar Over Burpees 15 Sit Ups 18 Double Unders (1:2)   Tuesday SWOD WOD: “The Seven” (Hero WOD) 35 min Cap 7 HSPU 7 Thrusters (135/95) 7 K2E 7 Deadlift (245/170) 7 Burpees 7 KBS (70/53) 7 Pull Ups   Wednesday BBWOD WOD: 15 min. Clock […]

04 Dec

12/4 – 12/9

Monday BBWOD WOD: 10 min E2MOM 10 HSPU 10 Goblet Squats Max Rep Sit Ups   Tuesday SWOD: TBA WOD: “Coffland” Hero 30 min Cap Hang From Bar for 6 Min. *each drop from the bar: 800m Run/Row 30 Push Ups   Wednesday BBWOD WOD: 8 min AMRAP 20 Double Unders (1:2) 15 KBS (70/53) […]

27 Nov

11/26 – 12/2

Monday BB WOD WOD: For Time (10 min Cap) 100 Wall Balls *Every time ball is dropped perform 5 Strict / 10 Kipping Pull Ups   Tuesday Midline WOD: 20 min AMRAP 30 Doubles (1:2) 7 Ring Dips 5 Squat Clean Thrusters (135/95)   Wednesday BB WOD WOD: Mini 17.1 8 min AMRAP 2 DB/KB […]

20 Nov

11/20 – 11/25

Monday regular schedule BB WOD WOD: 10 RFT (10 min Cap) 10 Doubles / 15 Singles 5 Push Ups 3 Thrusters (95/65) Tuesday regular schedule SWOD: Turkish Get Up and More WOD: 8 min AMRAP 15 Sit Ups 9 Pull Ups/6 C2B/ 3 MU 8 min Find Max Turtle Complex 8 min AMRAP 8 T2B/K2E […]

20 Nov

11/6 – 11/11

Monday BB WOD WOD: 8 min AMRAP 2 T2B 2 Thrusters (95/65) 10 Doubles (1:2) 4 T2B 4 Thrusters 10 Doubles 6 T2B 6 Thrusters 10 Doubles etc. Tuesday SWOD: Turkish Get Up & DB Complex WOD: 5 Rounds for Time 12 DB/KB Snatch (53/35) 10 Wall Balls (20/14) 7 HR Push Ups 5 Deadlifts […]

20 Nov

10/30 – 11/4

Monday BB WOD WOD: For Time (cap) 10-8-6-4-2-2-4-6-8-10 T2B/Sit Ups HSPU/Pike/HRPU Tuesday SWOD: Deadlift WOD: For Time 3 Rounds 5 Squat Cleans (135/95) 7 Bar Facing Burpees *2 min Rest 3 Rounds 5 Split Jerks (135/95) 30 Doubles (1:2) Wednesday BB WOD WOD: 10 min AMRAP 5 KBS (70/53) 5 Sit Ups 5 Push Ups […]

20 Nov

10/16 – 10/21

Monday BB WOD WOD: 8 min AMRAP 5 Hang Cleans (135/95) 10 Pull Ups 20 Doubles (1:2)   Tuesday SWOD: Strict Body Weight Movements WOD: 5 RFT (Jo’s wod) 400m Run 10 Burpee Box Jump Overs (24/20) 20 Med Ball Sit Up Toss (20/14)   Wednesday BB WOD WOD: 10 – 1 For Time (10 […]

06 Nov

10/6 – 10/11

Monday BB WOD WOD: 8 min AMRAP 2 T2B 2 Thrusters (95/65) 10 Doubles (1:2) 4 T2B 4 Thrusters 10 Doubles 6 T2B 6 Thrusters 10 Doubles etc.   Tuesday SWOD: Turkish Get Up & DB Complex WOD: 5 Rounds for Time 12 DB/KB Snatch (53/35) 10 Wall Balls (20/14) 7 HR Push Ups 5 […]

30 Oct

10/30 – 11/4

Monday BB WOD WOD: For Time (cap) 10-8-6-4-2-2-4-6-8-10 T2B/Sit Ups HSPU/Pike/HRPU Tuesday SWOD: Deadlift WOD: For Time 3 Rounds 5 Squat Cleans (135/95) 7 Bar Facing Burpees *2 min Rest 3 Rounds 5 Split Jerks (135/95) 30 Doubles (1:2) Wednesday BB WOD WOD: 10 min AMRAP 5 KBS (70/53) 5 Sit Ups 5 Push Ups […]

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