Archive | WODs

RSS

Workouts of the day.

Week of 7.9.18

0

  Mon 3 rounds for time of: 20 deadlifts 225/155 row 1,000 meters cash out w/50 bicep curls 95/65 Tue Gunny For time: 1-mile weighted run 50 push-ups 50 sit-ups 1-mile weighted run 50 push-ups 50 sit-ups 1-mile weighted run Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself […]

Week of 7.2.18

0

  Mon  20 Min Amrap 10 box overs w/kb 2×54/35 15 wall balls 30/20 400 mt run Cash out w/tabata jumping lunges w 15/10 lb plate Tue  4 RFT 7 strict pull ups 15 GHDs 30 hand release push ups Cash out w/tabata deadlifts 225/155 and hspu WED- The Box will be CLOSED for the 4th of […]

Week of 6.25.18

Off

  Mon 3 rounds for time of: 25 Squats 185/115 Bike, run or row 1,000 meters  Cash out w/100 hrpu Tue For time: 2 rope climbs 2 farmers carry jog w/kb, (wall to fence) 53/35 16 deadlifts 225/155 2 rope climbs 2 farmers carry jog w/kb, (wall to fence) 53/35 12 deadlifts 225/155 2 rope climbs 2 farmers carry jog […]

Week of 6.24.18

Off

  Mon  Tabata Something This Burpees Ab-mat situps Air squats Push-ups 1 Min break after e/exercise Cash out w/ 1 mile run around Mabry track for time. Tue  5RFT 10 Cal row 10 Strict pull-ups 10 Deadlifts 225/155 Wed  For time: 200 mt run 50 oh walking lunges 95/65 50 ring push ups 50 wallballs […]

Week of 6.11.18

Off

  Wed  3 RFT 30 RKB Swings 54/35 25 Wall balls 20/14 20 GHDs 15 Power Cleans @65-70% Fri  30 Min AMRAP 4 OH squats 135/95 4 back squats 135/95 400 mt run 4 Push press 135/95 4 Front squat 135/95 400 mt row

Week of 4.6.18

Off

  Mon 3 rounds for time of: 20 deadlifts 225/155 Bike or row 1,000 meters Cash out w/100 hrpu Tue For time: 4 rope climbs 16 thrusters 155/105 3 rope climbs 12 thrusters 2 rope climbs 8 thrusters Cash outs w/ 800 mt run for time Wed 10-9-…2-1 of Burpee over bar Body-weight bench press […]

Week of 5.29.18

Off

  TUE For time: 800 mt run 50 hr push-ups 40 dips 30 handstand push-ups 20 bench presses, 155 10 jerks, 155 lb. 400 mt run WED 20 Min AMRAP 15 pull ups 30-calorie row/bike Cash out with 30 unbroken Back Squats 155/105 THU 5 rounds for time of: 25 KBS 62/45 25 GHD sit-ups […]

Week of 5.14.18

Off

  Mon  15 Min Amrap 25 Air Squats w-1-KB 53/35 50 KB farmers carry 2-53/35 200 Mt run Tue  4 RFT 10 Strict pull ups 15 Knees2Elbow 20 Hand release Push ups Cash out w 800 mt run for time. Wed  225/155 24 Min E2mom Every 2 min 7 Deadlifts 7 Burpees over bar 1 […]

Week of 5.7.18

Off

  Mon 7 Min AMRAP 3 strict hspus 6 burpees 3 snatches Men: 165 lb. Women: 115 lb. Tue 4 RFT 400 mt run 8 deadlifts (@70%1RM) 16 box jumps 24/20 Wed 100 hr push-ups  25 pull-ups burpees 1000 mt row/800 mt run 100 ghds 25 pull ups burpees Fri 7RFT 7 clean and jerks 135/95 […]

Week of 4.30.18

Off

  MON For time: 60 hr push-ups 50 cal row 40 dips 30 cal row 20 handstand push-ups-strict 10 cal row TUE  15 Min AMRAP 15 pull ups 400 mt run Cash out with 30 unbroken Back Squats 155/105 WED 5 rounds for time of: 20 KBS 62/45 20 GHD sit-ups 10 knees-to-elbows 10 burpee broad […]