WOD Nov 14, 2019 “Wall Madness”
Metcon 4 Rounds for time: 25 Wallballs RX(20/14) Scaled(14/10) 4 Wall Walks 25 Kettlebell Swings RX(44/35) Scaled(35/20) 10 Strict Pull Ups
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WOD Nov 13th, 2019 “Jumping Beans”
Metcon Teams of 2 complete 50 Deadlifts RX(225/145) Scaled(155/105) -then- 3 Rounds 25 synchro Kb Snatches RX(53/35) Scaled(35/20) 25 synchro OH Lunges 25 synchro KB Thrusters 100m plate run relay x 3 each *P1 runs 100m with plate, then P2 runs. repeat...
WOD 8-20-2019 Tuesday
1 Tabata Round: 20sec On 10sec OFF 1) Assault bike x 4 tabata rounds 2) Plyo chest pass x 4 tabata rounds 3) Double Sumo kb deadlifts (70/53) x 4 tabata rounds 4) Candlesticks x 4 tabata rounds Repeat sequence
WOD 8-15-2019 Thursday
3 Rounds Run 800m 1:1 Work:Rest 3 Rounds Run 400m 1:1 Work:Rest 3 Rounds Run 200m 1:1 Work:Rest
WOD 8-14-2019 Wednesday
Angie METCON For Time: 100 pullups 100 pushups 100 situps 100 air squats
WOD 8-9-2019 Friday
4 Rounds Not For Time 4 Back Squats @ Body Weight 15 Push-ups 15 Ring Rows Rest 2:00 between rounds
WOD 8-8-2019 Thursday
The Chief Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles
WOD 8-7-2019 Wednesday
Christine: 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″
WOD 7-31-2019 Wednesday
Isabel: 30 snatches for time (135/95) Scale: 30 snatch high pulls (95# / 65#)