Category Archives: WOD

Saturday Fun

WOD #1 4 Rounds Run 800m 13 Clean and Jerk 155/105# 40 Double Unders rest 3m rest exactly 8m then: WOD #2 EMOM for 7m (every minute on the minute) 3 MU 4 HSPU 5 Hang Squat Snatch 95/65 *There is no penalty for missing a minute. If you do not finish a minute, break for the next minute, then start on the following. Do 7 total...
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Tempo Go

WARMUP (not for time) 15 fast Hip Extensions 15 fast GHD Situps 15 Good Morning 45# 15 KB Swings 1.5/1 Then do... TEMPO TRAINING Row 500m @ 80%, rest 90s Row 500m @ 90%, rest 90s Row 500m @ 100%, rest 1m Row 500m @ 80%
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Uh Oh Burps

WOD 5 Rounds 6 STOH(shoulder to overhead) 185/120 15 Deadlift 185/120 rest 5m 3m Max TTB 2m Max Pistols (alternating) **1m Max Burpees **if you do not get at least 20 burpees, immediately run 400m
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