Friday February 8, 2019 by Dawn Marie | February 8, 2019 | WOD | 0 comments

WOD:

AMRAP 20:

30 Overhead Squats (95/65)

30 Box Jumps (24"/20")

30 Toes to Bar

30 Calorie Row

 

Cash Out:

3 Rounds:

25ft / 25ft. Banded Side Walks

30 Bandy Pull Downs

 

Thursday February 7, 2019 by Dawn Marie | February 7, 2019 | WOD | 0 comments

WOD:

4 Rounds:

500m Row

25 Push Ups

ADV- Ring Push-ups- If you can complete 15-20 Push-ups give it a try

 

Skill / Strength:

3 Rounds, resting 1:00 between:

25 Dumbbell Deadlifts (50's/35's)

50' Dumbbell Front Rack Walking Lunge

3 Rope Climbs (15')

 

Wednesday February 6, 2019 by Dawn Marie | February 6, 2019 | WOD | 0 comments

WOD:

AMRAP 15:

25 Double-Unders,

5 Power Snatches (135/95)

25 Double-Unders, 

5 Bar Muscle-Ups

 

Cash Out:

50 Sit Ups / 5 Wall Walks or 20ft Handstand Walk

40 Sit Ups / 4 Wall Walks or 20ft Handstand Walk

30 Sit Ups / 3 Wall Walks or 20ft Handstand Walk

20 Sit Ups / 2 Wall Walks or 20ft Handstand Walk

10 Sit Ups / 1 Wall Walk or 20ft Handstand Walk

Tuesday February 5, 2019 by Dawn Marie | February 5, 2019 | WOD | 0 comments

Skill / Strength:

Clean & Jerks

 

WOD:

7 minute AMARAP

7 Squat Cleans @ 70%

7 Burpees

Monday February 4, January 2019 by Dawn Marie | February 4, 2019 | WOD | 0 comments

Strength

Back Squats

Building upon last week.

 

5 Sets of 2 Repetitions

3 second pause in bottom. 

 

 

WOD

5 Rounds

3 Minute AMRAP

5 Strict Pull-ups

10 Front rack Lunges (5 each leg) (115,75)

10 V-Ups

 

Rest 1 Minute

Saturday February 2, 2019 by Dawn Marie | February 1, 2019 | WOD | 0 comments

Partner WOD:

3 Rounds:

4 minutes Max Calories

then...

3 minute AMRAP

3 Power Cleans 

3 Front Squats

3 Jerks

then....

2 minute AMRAP

Burpees Over Bar

Friday February 1, 2019 by Dawn Marie | February 1, 2019 | WOD | 0 comments

AMRAP in 20 minutes

50 Wall Ball Shots (20/14 lb)

50 Double Unders

40 Box Jumps

40 Toes-to-Bars

30 Chest-to-Bar Pull-Ups

30 Burpees

20 Power Cleans (145/100 lb)

20 Jerks (145/100 lb)

10 Power Snatches (145/100 lb)

10 Muscle-Ups

1 | 2 | 3 | 4 | 5 |