8-9 am Jack Complete as many rounds as possible in 20 minutes of:10 push presses10 kettlebell swings10 box jumps ♀ 65-lb presses, 16-kg swings, 20-in box♂ 95-lb presses, 24-kg swings, 24-in box Scale:Complete as many rounds as possible in 20 minutes of:10 push presses10 kettlebell swings10 box step-ups ♀ 45-lb presses, 8-kg swings, 12-in box♂ […]
6:30-9 am 3 rounds for time of:60-second handstand hold60-second L-sit800-m run Scale:3 rounds for time of:60-second plank hold60-second L-sit drill: seated leg raises400-m run
6:30-9 am 21-15-9 reps for time of: Push jerksChest-to-bar pull-ups ♀105 lb ♂155 lb Scale: push press, weight, regular pull-ups or ring rows
8-9 am Complete as many rounds as possible in 10 minutes of:15 medicine-ball cleans7 toes-to-bars ♀ 14-lb ball ♂ 20-lb ball Scale:Complete as many rounds as possible in 10 minutes of:15 medicine-ball cleans10 hanging knee raises ♀ 6-lb ball ♂ 10-lb ball
6:30-9 am What’s the perfect for WOD for our new event in town? Deadlift3-3-3-3-3-3-3
6:30-9 am 4 rounds for time of:400-m run30 push presses20 jumping chest-to-bar pull-ups ♀ 45 lb ♂ 65 lb Scale:4 rounds for time of:200-m run20 push presses10 jumping chest-to-bar pull-ups ♀ 22 lb ♂ 35 lb
Wednesday March 15 Read More »
6:30-9 am 5 rounds for time of:10 dumbbell thrusters100-yard farmers carry ♀ 25-lb DBs ♂ 35-lb DBs Scale:3 rounds for time of:10 dumbbell thrusters100-yard farmers carry ♀ 10-lb DBs ♂ 15-lb DBs
8-9 am Complete as many rounds as possible in 20 minutes of:2 assisted muscle-ups4 assisted handstand push-ups8 kettlebell swings ♀ 1-pood kettlebell♂ 1.5-pood kettlebell Scale:Complete as many rounds as possible in 20 minutes of:4 assisted pull-ups4 assisted dips8 kettlebell swings ♀ 12-kg kettlebell♂ 16-kg kettlebell
