Wednesday April 11, 2018 by Dawn Marie | April 11, 2018 | WOD | 0 comments

WOD:

Teams of 3:

AMRAP 7:

50  Push Jerk (135/95)

50 Push Jerk (155/115)

AMRAP Push Jerk (185/135)

 

rest 3 minutes

 

AMRAP 7:

50 Hang Power Cleans (135/95)

50 Hang Power Cleans (155/115)

AMRAP Hang Power Cleans (185/135)

 

rest 3 minutes

 

AMRAP 7:

50 Strict Pull Ups

50 Chest 2 Bar Pull Ups

AMRAP Weighted Pull Ups (Use DB)

 

 

Tuesday April 10, 2018 by Dawn Marie | April 10, 2018 | WOD | 0 comments

WOD:

3 Rounds:

500m Row

50 Double Unders

(12 minute time Cap)

 

 

Cash Out:

3 Rounds:

20 Alternating DB Box Step Ups (20”)

30 Glute Bridges

40 Bandy Pull Aparts

 

Monday April 9, 2018 by Dawn Marie | April 9, 2018 | WOD | 0 comments

The waiting is the hardest part...

 

Skill / Strength:

Back Squat Waves

 

WOD:

4 Minutes Burpees

3 Minutes Muscle Ups, Ring Dips or Rotaional Push Ups

2 Minutes Sit Ups

1 Minute Toes 2 Bar

 

Saturday April 7, 2018 by Dawn Marie | April 7, 2018 | WOD | 0 comments

WOD:

1.5 Mile run

100 Wall Balls

50 Burpees

25 Bar Muscle-ups

 

Friday April 6, 2018 by Dawn Marie | April 6, 2018 | WOD | 0 comments

WOD

15 minute AMRAP

21 Deadlifts (120#/85#)

30 Double Unders

15 Push Ups

30 Double Unders

9 Shoulder 2 Overhead

30 Double Unders

 

Cash Out:

Accumulate 3 minutes of Weighted Plank

 

Thursday April 5, 2018 by Dawn Marie | April 5, 2018 | WOD | 0 comments

WOD:

800 Meter Run, 3 Rope Climbs, 9 Squat Cleans (135/95)

800 Meter Run, 3 Rope Climbs, 12 Squat Cleans

800 Meter Run, 3 Rope Climbs, 15 Squat Cleans

 

Wednesday April 4, 2018 by Dawn Marie | April 4, 2018 | WOD | 0 comments

Strength 1:

Back Squat 1 RM

Suggested Rep Scheme

5, 5, 3, 2, 2, 1, 1, 1

 

WOD:

10-9-8-7-6-5-4-3-2-1 reps for time of:

Shoulder Press 135/75

Weighted Pull-up, strict 45/25

 

1 | 2 | 3 | 4 | 5 |