Month: April 2019

Tuesday-April 30, 2019

“Arya” Partner WOD For Time: -1500/1200m row -50 kettlebell siwngs -40 burpee chest to bar pull-ups -1000/800m row -40 kettlebell swings -30 burpee chest to bar pull-ups -500/400m row -30 kettlebell swings -20 burpee chest to bar pull-ups -250/200m row -20 kettlebell swings -10 burpee chest to bar pull-ups Competition: -As written -70/53 kettlebell Performance: …

Tuesday-April 30, 2019 Read More »

Monday-April 29, 2019

“Wolverine” 15 Minute AMRAP of: -3 strict handstand push-ups -6 toes to bar -9 box jumps -12 jump lunges Competition: -As written -24/20″ Performance: -Elevated HSPU- 5″ -24/20″ Fitness: -3 dumbbell strict press -6 knee raises/toes to nose -24/20″

Friday-April 26, 2019

“Starsky & Hutch” Partner WOD For 22:00 -200m run -1 deadlift -1 push-jerk -2,2,3,3 -200m run -4,4,5,5,6,6 -200m run -7,7,8,8,9,9 -200m run -10,10,11,11,12,122 -200m run etc… *Partners run together and both partners do each rep scheme *Score is the rep scheme round finished by both athletes Competition: -135/95 Performance: -115/80 Fitness: -95/65

Thursday-April 25, 2019

“Pulley” 12 Minute AMRAP of: -21 calorie row -21 pull-ups -15 calorie row -15 chest to bar pull-ups -9 calorie row -9 bar muscle-ups Competition: -As written Performance: -21-15-9 *Pull-ups, can work in chest to bar Fitness: -21-15-9 *Banded strict pull-ups

Tuesday-April 23, 2019

“5 by 7″ 5 minute AMRAP of: -5 burpee box jump overs -5 hang squat cleans 5 MINUTE REST THEN 5 minute AMRAP of: -5 bar hop burpees -5 hang power cleans Competition: -135/95 -24/20″ Performance: -115/80 -24/20″ Fitness: -75/55 -24/20”

Friday-April 18, 2019

“Narwhal” Complete For Time: 50/35 calorie row cash in THEN 50-40-30-20-10 -Alternating dumbbell snatch 5-4-3-2-1 -Rope climbs THEN 50/35 calorie row cash out Competition/Performance: -As written -50/35 Fitness: -35/25 -Pull up rope climbs (12-10-8-6-4-2) OR -Ring rows (15-13-11-9-7

Thursday-April 18, 2019

“Tigger” 10 Rounds For Time: -30 double unders -15 air squats -10/7 push-ups *15 minute cap Competition/Performance: -As written Fitness: -15 double unders or 50 single unders -Knee push-ups as needed

Wednesday-April 17, 2019

“Clustered” 30:00 running clock 22:00 EMOM -1 cluster-Heavy *Work up in weight throughout 3 MINUTE REST THEN 5 minute AMRAP of: -Max effort clusters Competition: -165/115 Performance: -115/80 Fitness: -95/65

Scroll to Top