Thursday March 28, 2019 by Dawn Marie | March 28, 2019 | WOD | 0 comments

WOD:

2 Rounds:

 

In 4 minutes

Row 50/35 Calories

Then AMRAP

Prison Burpees

(3 Push ups for each burpee) 

 

Rest 4 Minutes

 

In 5 minutes

Row 50/35 Calories

Then AMRAP

Wall Walks 

 

Rest 4 Minutes

Wednesday March 27, 2019 by Dawn Marie | March 27, 2019 | WOD | 0 comments

Competitors

SKILL / STRENGTH:

Squat Clean 1RM

 

WOD:

AMRAP 12:

10 DB Push Presses Right

10 DB Push Presses Left

20 DB Front Squats

30 Sit Ups

(50# /35#)

Sport

SKILL / STRENGTH:

Squat Clean 1RM


WOD:

AMRAP 12:

10 DB Push Presses Right

10 DB Push Presses Left

20 DB Front Squats

30 Sit Ups

(40# /30#)

Fitness

SKILL / STRENGTH:

Power Clean 1RM


WOD:

AMRAP 12:

10 DB Push Presses Right

10 DB Push Presses Left

20 DB Front Squats

30 Sit Ups

(35# /20#)

Tuesday March 26, 2019 by Dawn Marie | March 26, 2019 | WOD | 0 comments

WOD:

EMO4M16

500m Row

(record fastest & slowest 500m)

 

SKILL / STRENGTH:

Bench Press

5, 5, 5, 5, 5

 

Monday March 25, 2019 by Dawn Marie | March 25, 2019 | WOD | 0 comments

SKILL / STRENGTH:

Strict Press 

5, 5, 3, 2,1,1,1 

then starting with last weight…

Form a 1 RM Push Press

 

WOD:

8 minute AMRAP

5 Clean & Jerks

50 Double Unders

Saturday March 23, 2019 by Dawn Marie | March 23, 2019 | WOD | 0 comments

WOD 
In 5 minutes Complete
400m Run
Then 40 Burpees

Rest 2 minutes

In 5 minutes complete
400m Run
Then 50 Kettlebell Swings (Heavy)

Rest 2 minutes

In 5 minutes complete
400m Run
Then 40 Burpees

Rest 2 Minutes

In 5 minutes complete
400m Run
Then 50 Kettlebell Swings (Heavy)

 

- Any time remainin, AMRAP Sit Ups

- Score = Total Sit Ups - Reps not completed

 

Friday March 22, 2019 by Dawn Marie | March 22, 2019 | WOD | 0 comments

WORKOUT 19.5

33-27-21-15-9 reps for time of:

Thrusters

Chest-to-bar pull-ups

Time cap: 20 minutes

Thursday March 21, 2019 by Dawn Marie | March 21, 2019 | WOD | 0 comments

WOD 1:

3 Rounds

3 minutes to

Run 400m then AMRAP Russian Twists

Rest 2 minutes between sets

 

WOD 2:

100 Push Ups

- 25 Single Unders or 20 Double Unders at each break 

- 12 minute Time Cap

 

2 | 3 | 4 | 5 | 6 |