WoDs

Tuesday July 11, 2017

"Counting Karen"

In teams of two on a running clock

  • Partner A completes 150 Wallballs while partner B counts reps
  • When partner A is done, they switch
  • When both partners have finished Karen, they will begin a 5K row for time

    *each partner will get a time for Karen, and the team will have a time for the entire wod i.e Karen x 2 + 5K Row

Thursday July 6, 2017

Got the pump blowin' up...on a Thursday

AMRAP 8'

  • 10.9.8.7.6.5.4.3.2.1 - Deads (185/125)
  • 2.4.6.8.10.12.14.16.18.20 - Hand Release Push up

    Rx + = 4" deficit HRPU

    *if you finish all the reps, with remaining time, AMRAP barbell curls (45.35) *backs against the wall

Wednesday July 5, 2017

a'lil'bit'o'dis a'lil'bit'o'dat

For Time

  • 30 Burpees
  • 400m Run
  • 20 T2B
  • 800m Run
  • 60 Alt. DB Snatch (50/35)
  • 800m Run
  • 20 T2B
  • 400m Run
  • 30 Burpees

Saturday July 1, 2017

Blame Canada #happy150

AMRAP 40' - teams of two

BUY IN - 1 mile run

50.40.30.20.10.

  • Cal Row
  • DB Snatch (50/35)
  • C2B Pull ups
  • HSPUs
    *400m run after each round*

Thursday June 29, 2017

balls out.

For Time

  • 30 Hang Power Cleans
  • 30 Jerks
  • 30 Pull ups
  • 50 Wallballs
  • 20 Hang Power Cleans
  • 20 Jerks 
  • 20 Pull ups
  • 50 Wallballs
  • 10 Hang Power Cleans
  • 10 Jerks
  • 10 Pull ups
  • 50 Wallballs


    Rx 95/65

Monday June 26, 2017

AMRAP 40'

Teams of two, alternating rounds and movements

  • 25/20 Cal Row
  • 15 T2B * 15 HSPUs

    Partner one completes the row, then the T2B, then partner two does the same. On the following round, replace T2B with HSPUs, and continue alternating for the duration of the wod.