WOD – August 1, 2017

Thanks you so much to all of our awesome volunteers that made the 2017 Nevada Police and Fire Games Comp possible!  Event wrap up and thank you post with pics coming tomorrow!

Work Out of the Day


 

As many rounds as possible in 20 minutes of:

3-6-9-12-15…

L pullups

burpee box jumps, 24/20″

sandbag clean, 100/70lb

strict handstand pushups

Post reps completed to beyond the whiteboard.  

WOD – July 31, 2017

Work Out of the Day


Find a max for the following complex-

1 clean + 1 front squat + 2 jerks

then,

3 rounds for time of:

8 power clean & jerks, 165/100lb

48 air squats

80 double unders

Post loads and time to beyond the whiteboard.  

 

WOD – July 28, 2017

Work Out of the Day


2 rounds for time of:

400m run

1 minute rest

500/400m row

1 minute rest

1600/1200m bike

1 minute rest

400/300ft rope pull

1 minute rest

*Rounds may be completed in any order, but you must rest 1 minute between movements.  

Post time to beyond the whiteboard. 

WOD – July 27, 2017

***There is Oly class tonight, but Saturday and Sunday Oly classes are cancelled***

Work Out of the Day


Deadlift 1-1-1-1-1-1-1

then,

“Diane”

21-15-9 reps for time of:

deadlift, 225/155lb

handstand pushups

Post loads and time to beyond the whiteboard.

WOD – July 26, 2017

Work Out of the Day


Front Rack Kb/Db Reverse Lunges 10-10-10-10

then,

In teams of 2,

As many rounds as possible in 20 minutes of:

100 double unders – kb/db hold, 50/35lb

40 situps – kb/db front rack hold, 50/35lb

30 kb/db reverse lunges, 50/35lb 

20 kb/db snatch, 50/35lb

Post loads and rounds to beyond the whiteboard.

WOD – July 24, 2017

Work Out of the Day


Front Squat 3-3-3-3-3

then,

“2017 Regional Event 6”

For time:

30/20 calorie bike

20 burpee box jump over, 30/24″

10 sandbag cleans, 150/100lb

Post loads and time to beyond the whiteboard.