9-29-17 WOD
5 minutes of:
Burpees
Then, 5 minutes of:
7 Deadlifts (155/115lbs)
7 Box jumps, 24-in. box
Then, 5 minutes of:
Turkish get-ups (40/25lb) – Dumbbell
Then, 5 minutes of:
7 Snatches (75/45lbs)
7 Push-ups
Then, 5 minutes of:
Rowing (calories)
* Rest 1min between stations
9-28-17 WOD
Back Squat
5-3-1-1-3-5
9-27-17 WOD
100 KB Swing (32/24kg)
Every time you put the KB down,
perform 100m Front rack walk
with KB Rest 2min 800m Waiters Carry with KB
Every time you put the KB down,
perform 10 KB Swings
9-26-17 WOD
50 DB Thrusters (45/25lbs)
40 Pistols (20 left/20 right)
50 Wall Ball (20/14lbs)
9-25-17 WOD
1-2-3-4-5-6-7-8-9-10
Hang Squat Snatch (155/115lbs)
10-9-8-7-6-5-4-3-2-1
Strict Weighted Pull Up
9-22-17 WOD
3-6-9-12-15-18-21
Front Rack Lunges (155/115lbs)
Assault Bike (cals)
Parallette Pass Through
9-21-17 WOD
Sumo Deadlift
1-1-1-1-1-1-1
9-20-17 WOD
5 Pullups
10 Pushups
15 Air Squats
AMRAP 20min
9-19-17 WOD
500m Row
Then perform:
10 Power Snatch (115/75lbs)
10 Slamballs
3 Rounds
500m Row
9-18-17 WOD
10 Thrusters (95/65lbs)
8 Thrusters (115/75lbs)
6 Thrusters (135/95lbs)
4 Thrusters (155/115lbs)
2 Thrusters (185/135lbs) Rest 5min HSPU Challenge