Blog Archive

WOD:
OHS: 21 (#95/#65)
Pull Up: 42
OHS: 15
Pull Up: 30
OHS: 9
Pull Up: 18
For Time

WOD:
PCL: 7 (#155/#105)
OHS: 12
5 Rounds for time

Accessory: Deadlift 5 x 5 Every 3 Minutes (Heavy As Possible)

WOD:
Wall Ball: 15 (#20/#14)
Slam: 15 (#30/#20)
Swing: 15 (24kg/16kg)
5 Rounds for time

Accessory: Bench Press 5 x 5 Every 3 Minutes (Heavy As Possible)

WOD:
DL: 50 (#185/#120)
Pull Up: 40
FSQ: 30
Ring Dip: 20
Thruster: 10

Accessory: Front Squat 5 x 5 Every 3 Minutes (Heavy As Possible)

WOD:
PP: 25 (DB #45/#35)
Lunge: 80’ (High Carry)
Push Up: 25
3 Rounds for time

Accessory: Sumo Deadlift 5 x 5 Every 3 Minutes (Heavy As Possible)

WOD:
Tabata :20/:10 x 8 – 1:00 Rest
Ball Slam
Air Squat
Swing
Toes to bar

Accessory: Press 5 x 5 Every 3 Minutes (Heavy As Possible)

WOD:
Run: 800
Then
Burpee: 12
HSPU: 12
4 Rounds for time

Accessory: Back Squat 5 x 5 Every 3 Minutes (Heavy As Possible)

WOD:
Sled Drag: 100 (#50/#35)
Then
Thruster: 25 (#75/#55)
DL: 15 (#185/#120)

4 Rounds for time

WOD:
PCL: 5 (#155/#105)
FSQ: 7
Ball Slam: 12 (#30/#20)

5 Rounds for time

Accessory: Max Reps of FSQ in 2:00 (#185/#120) – Set stops if the bar is re-racked or dropped.

WOD:
PSN: 20 (BB: #115/#75)
Push Up: 20
Pull-Up: 20
3 Rounds for time

Accessory:
Swing (#124/#88)
:30 Max Reps/:30 Rest
12 Rounds


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