Saturday (2018APR21) – WOD

WOD:

6x DB Snatches (70/50#)

12x Ring Dips

15/12Cal. Airdyne

6x DB Snatches (70/50#)

12x Ring Dips

200M Ski Erg

6x DB Snatches (70/50#)

12x Ring Dips

250M Row

6x DB Snatches (70/50#)

12x Ring Dips

12x Burpees

 

Follow the Leader Style: If the person behind you catches you, you must let them pass & continue on. For Every time you are passed, you owe 30x Air Squats at the end of the workout before your time is stopped. Person behind you starts when you finish the airdyne.

 

Friday (2018APR20) – WOD

You will probably want to give us the middle finger for every minute that you do this workout…

 

MEU:

Push Press APRE6 (Week #3)

 

WOD:

“Death by Strict Pull Up”

1Minute: 1x Strict Pull Up

2Minute: 2x Strict Pull Up

3Minute: 3x Strict Pull Up…Etc.

Reps do not have to be unbroken, but you must complete them within the minute.

Thursday (2018APR19) – WOD

Weightlifting:

10x EMOM:

Clean (Start at 75%)

You can treat this as a deload or as a chance to reach a heavy single for the day.

 

WOD:

50x Wallballs (20/14#)

400M Run

30x Burpees (6″ Target)

20x Pull Ups

100x Double Unders

Wednesday (2018APR18) – WOD

DEU:

3x EOMOM:

8-12x Rack Chins (Supinated Grip)

ADVANCED: Feet elevated to shoulder height or add weight.

 

WOD:

3 Rounds:

1x Deadlift (75%)

2x Muscle Ups

3x Overhead Squats (75%)

4x Wall Climbs

 

Recovery: 

ROMWOD

Monday (2018APR16) – WOD

DEL:

10x EMOM: 3x Across the Body RDLs Each Side (Light)

 

WOD:

15AMRAP:

250M Row

15x Box Jumps (24/20″)

200M Run

15x HSPU

Saturday (2018APR14) – TeamWOD

WOD:

Teams of 2:

6x Synchro Bar-Facing Burpees

21x Deadlifts (155/105#)

21x Wallballs (20/14#)

6x Synchro Bar-Facing Burpees

15x Deadlifts (155/105#)

15x Wallballs (20/14#)

6x Synchro Bar-Facing Burpees

9x Deadlifts (155/105#)

9x Wallballs (20/14#)

6x Synchro Bar-Facing Burpees

9x Deadlifts (155/105#)

9x Wallballs (20/14#)

6x Synchro Bar-Facing Burpees

15x Deadlifts (155/105#)

15x Wallballs (20/14#)

6x Synchro Bar-Facing Burpees

21x Deadlifts (155/105#)

21x Wallballs (20/14#)

6x Synchro Bar-Facing Burpees

Divide the deadlifts & wallballs as needed between the team.

 

Friday (2018APR13) – WOD

MEU:

Push Press APRE6 (Week 2)

 

WOD:

100Cal. Airdyne

1 Minute: 1x KB Swing (70/55#)

2 Minute: 2x KB Swing (70/55#)

3 Minute: 3x KB Swing (70/55#)

4 Minute: 4x KB Swing (70/55#)…You get the point… add a KB Swing every minute until you complete the 100 Calories on the Airdyne.