August 13, 2019 WOD
3 minute AMRAP: Burpees to a plate 1 minute rest 3 minute AMRAP: Alternating jumping lunges 1 minute rest: 3 minute AMRAP: Calories on rower 1 minute rest: For time: 800m. run
Tag: gymnastics
August 6, 2019 WOD
4 rounds for time of: 15 strict toes to bar 30 thrusters 45 double-unders Men: 65 lb. Women: 45 lb. Compare to July 17, 2018
July 29, 2019 WOD
3 rounds for time of: 21 power cleans Run 400 m Accumulate 2 minutes in plank hold (from elbows) ♀ 105 lb. ♂ 155 lb.
July 26, 2019 WOD
3 rounds for time of: 15 thrusters 3 15-ft. rope climbs, legless ascent and descent ♀ 105 lb. ♂ 155 lb.
July 24, 2019 WOD
For time: 3-minute handstand hold Run 800 m 3-minute plank hold (on elbows) Run 800 m 2-minute support on rings Row 800 m
July 23, 2019 WOD
Push Press: 15-12-9-6-3 Accumulate 6 minutes of scales. For advanced athletes, have them practice a front scale hold into a pistol.
July 22, 2019 WOD
4 rounds for time of: 400-m run Accumulate 1 minute L-hang
July 17, 2019 WOD
Complete as many rounds as possible in 15 minutes of: 5 strict muscle-ups 10 single-leg squats, alternating
July 16, 2019 WOD
Deadlift 15-12-9-6-3 reps Finisher: Accumulate 5 minutes in an L-sit
July 15, 2019 WOD
3 rounds for time of: 30 Front squat 30 pull-ups 30 ring dips Men: 95-lb. Women: 65-lb.