WOD

Jan 2nd, 2018

Category: WOD
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WEDNESDAY 01/03/18

A.
Take 20-25 minutes to build to today’s heavy Split Jerk
B.
For Max Reps:
3 Minutes of Assault Bike or Rowing for Calories
Rest 60 seconds
3 Minutes of Dumbbell Box Step-Overs (20″, 55/35 lbs)
Rest 60 seconds
3 Minutes of Thrusters (95/65 lbs)

Jan 1st, 2018

Category: WOD
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TUESDAY 01/02/18

A.
Take 12-15 minutes to practice three gymnastics skills of your choice.
Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

B.
Five rounds for time of:
10 Chest-to-Bar Pull-Ups
20 Kettlebell Swings (32/24 kg)
30 Sit-Ups
40 Double-Unders

Dec 29th, 2017

Category: WOD
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SATURDAY 12/30/17

In teams of four, complete three rounds each of:
Row 500 Meters
30 Thrusters (95/65 lbs)
20 Burpees
Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceeding teammates have completed their work at that station.

Dec 28th, 2017

Category: WOD
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Friday 12/29/2017

For Time:

Cash-in: 400m Run

-straight into-

30-20-10
DB Snatch (50/35)
60-40-20
Double Unders

Cash-out: 400m Run