WOD – January 16, 2020

Work Out of the Day


“Range Rover”

For time:
500m/400m row
50 double unders
50ft overhead/front rack dumbbell lunge, 100/70lb
50 double unders
500m/400m row
50 double unders
50ft front rack dumbbell lunge, 100/70lb
50 double unders
500m/400m row
50 double unders
50ft hanging dumbbell lunge, 100/70lb
50 double unders

*for first set of lunges, 1 db is overhead and 1 is at front rack.  

Post time to beyond the whiteboard.  

WOD – January 15, 2020

Work Out of the Day


“Front End Loader”

Every 4 minutes for 16 minutes:
20 toes to bar
200m run
max rep squat cleans
*weight changes every 4 minutes as follows – 225/155lb, 195/135lb,  165/115lb,  135/95lb.  

Post total reps to beyond the whiteboard. 

 

WOD – January 14, 2020

Work Out of the Day


Push Press 5-5-5-5-5

then,

“Dive Bomber”

3 rounds for max reps of:
1 minute burpees
1 minute bike for calories
1 minute push press, 95/65lb
1 minute rest
*10 second transition between movements

Post loads and reps completed to beyond the whiteboard.

WOD – Janyary 13, 2020

Work Out of the Day


Bent Over Row 5-5-5-5-5

then,

“FlexCore”

As many rounds as possible in 20 minutes of:
5 strict pullups
10 kb swing, 53/35lb
15 wallballs, 20/14lb
20 situps

Post rounds completed to beyond the whiteboard. 

WOD – January 11, 2019

Work Out of the Day


200m sled push for time, 245/165lb

then,

“The Transporter 2”

10 rounds for time of:
100m sled push, 155/115lb
10 deadlifts, 155/105lb
5 bar facing burpees
1 minute rest

Post times to beyond the whiteboard.  

WOD – January 10, 2020

Today’s workout may be completed in teams of 2!

Work Out of the Day


                                                                                                                                                                                                               

“Tom”

Complete as many rounds as possible in 25 mins of:
7 Muscle-ups
11 Thrusters, 155/105 lbs
14 Toes-to-bars

U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, Arkansas, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in Fort Richardson, Alaska, died on October 14, 2007 in Al Busayifi, Iraq, of wounds suffered when insurgents attacked his unit with small arms fire. He is survived by his parents, Edmund and Candis Martin; sisters Sarah Hood, Becky Martin, and Laura Martin; fiancee, Erika Noyes; and grandmother, E. Jean Martin.

WOD – January 8, 2019

Work Out of the Day


2 position clean 1-1-1-1-1-1-1

then,

“Battle Axe”

10-8-6-4-2 reps for time of:
hang squat clean, 135/95lb
chest to bar pullups

Post loads and time to beyond the whiteboard.  Compare to May 7, 2018.

 

WOD – January 7, 2019

Work Out of the Day


“Bruce Lee”

As many reps as possible in 20 minutes of:
100 double unders
50 situps + 50 handstand pushups
100 double unders
50 situps + 50 ring dips
100 double unders
50 situps + 50 pushups
100 double unders
50 situps + 200ft handstand walk

*the situps may be partitioned with the corresponding movement in any order

Post reps completed to beyond the whiteboard.