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Wednesday January 31, 2018 'WOD 1-31-18'

Gut check Wednesday

WOD #1
As many rounds as possible in 4 minutes
33/27 Calorie row
27 Push-ups
21 Pull-ups
Rest 4 minutes
As many rounds as possible in 4 minutes
27/21 Calorie row
21 Push-up
15 Chest to bar Pull-ups
Rest 4 minutes
As many rounds as possible in 4 minutes
21/15 Calorie row
15 Push-up
9 Burpee chest to bar pull ups
Rx+=9 Bar muscle-ups
WOD #2
As many rounds as possible in 20 minutes:
Teams of two
12/9 Calorie row
Shuttle Sprint 20’/20’ 40’/40’
10/7 Calorie bike
Do the entire round then switch partners

Tuesday January 30, 2018 'WOD 1-30-18'

10 Rounds:
Every 2:00 complete
3 Burpees
5 Muscle Cleans 155/105
7 Handstand pushups

Monday January 29, 2018 'WOD 1-29-18'

WOD
As many rounds as possible in 5 minutes:
Buy In: 100 Double unders/ 300 singles
12 Deadlifts (185/115)
4 Bar facing burpees

Rest 5 Minutes
As many rounds as possible in 5 minutes:
Buy In: 100 Double unders/ 300 singles
8 Deadlifts (225/155)
4 Bar facing burpees

Rest 5 Minutes
As many rounds as possible in 5 minutes:
Buy In: 100 Double unders/ 300 singles
4 Deadlifts (275/185)
4 Bar facing burpees

After the double under buy-in score total rounds plus reps of the deadlift bar facing burpee couplet
Score each round separately

Friday January 26, 2018 'WOD 1-26-18'

WOD
As many rounds and reps as possible in 12 minutes:
2 rounds:
10 Dumbbell thrusters 45s/35s
15 Toes-to-bars
30 Double unders
Then, 2 rounds:
10 Alternating dumbbell snatches 70/50
15 CTB pull-ups
30 Double unders
Alternating thrusters/ snatches and toes

Thursday January 25, 2018 'WOD 1-25-18'

Open 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Clean & Jerks, 135
3 Toes-to-bar
6 Clean & Jerks, 135
6 Toes-to-bar
9 Clean & Jerks, 135
9 Toes-to-bar
12 Clean & …

Wednesday January 24, 2018 'WOD 1-24-18'

As Many Rounds As Possible In 5 Minutes:
10 Calorie Row
5 Burpees box jump overs 24/20
Rest 5 Minutes
As Many Rounds As Possible In 5 Minutes:
7 Box Jumps 24/20
7 Toes to Bar
Rest 5 Minute
As many Rounds as possible in 5 minuets:
7 OHS 95/65
7 Pull Ups

Tuesday January 23, 2018 'WOD 1-23-18'

WOD
8 Minute AMRAP
Power snatch 115/75
Every minute on the minute 7 Wallballs 20/14-10/9’

Friday January 19, 2018 'WOD 1-19-18'

For Time:
15-12-9
Wallballs 20/14
CTB pull-ups
Rest 3:00
15-12-9
Wallballs
Toes to bar
Rest 3:00
15-12-9
Wallballs
Pull-ups
Score total time

Thursday January 18, 2018 'WOD 1-18-18'

WOD
For Time:
1000m Row
50 Push Press 95/65
25 Power Cleans 135/95
50 Back Squat 95/65
1000m Row

Wednesday January 17, 2018 'WOD 1-17-18'

Partners
As Many Rounds As Possible In 20 Minutes:
12/8 Calorie Row
15 WB
30 Double unders/ 60 singles
You go, I go
Score = total rounds + reps
5 Minute rest
Then
As Many Rounds As Possible In 20 Minutes:
12/8 Calorie Row
12/8 Burpees
Partners alternate movements
Score total calories

Tuesday January 16, 2018 'WOD 1-16-18'

4 Rounds For Time:
12 Burpees
12 Kettlebell Swings 53/35
12 Box Jumps 24/20
12 Deadlift 205/135

Monday January 15, 2018 'WOD 1-15-18'

3 Rounds
As many reps as possible in 3:00
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar
12 Thrusters (95/65)
12 Toes to Bar
Etc. 15,18 ….
Rest 3:00
Start at 6 at the beginning of each AMRAP
Score total reps from all three rounds for one score