WOD (19-July-2018)
For Time:
- 50 Ring Rows
- 50 Pushups
- 50 Squats
- 1 mile Run
- 50 Sit-ups
- 50 Walking Lunges
- 50 Burpees
WOD (18-July-2018)
Part 1
6 Rds:
- 75 DU
- 4 Cleans @75%
- 90 sec rest
Rest 5 min
Part 2
3 Rds:
- 400m Run
- 21 KB Swings (53/35)
- 12 Pull-Ups
- 2min Rest
Part 3
Not For Time:
3 Rds:
- 15 Plank Rollouts
- 15 V-Ups
- 10 Hanging 90° K2E (video)
WOD (17-July-2018)
Back Squat 3×10
Sliding Hamstring Curls 3×10
Then….
3 Rounds:
- 30 Walking Lunges w/DB (30/15)
- 10 Hang Power Snatch (115/80)
- 15 Bar Facing Burpees
WOD (16-July-2018)
Strict Press 3×10
Then…
5 Rounds
- Calorie Row/Bike (30/20)
- 10 T2B
- DB C&J @ 20% of body weight each hand
WOD (12-July-2018)
“Hotshots 19”
6 Rounds For Time
- 30 Air Squats
- 19 Power Cleans (135/95 lb)
- 7 Strict Pull-Ups
- 400 meter Run
**Scaling**
This Hero WOD is long and high volume. Reduce the reps and load to keep this workout under 40 minutes.
Scaled Option:
6 rounds for time of:
- 30 squats
- 19 power cleans (115/75)
- 7 pull-Ups
- 400m Run
WOD (11-July-2018)
Part 1
5rds
10 Power Snatch @45%
30 sec max cal on assault bike
Rest 2 min
Rest 5 min
Part 2
2rds
10 OH Squat @50%
400m Run
Rest 2 min
Rest 5 min
Part 3 (not for time)
3rds
10 each arm Landmine toss
100m waiter carry – each arm – AHAP
1 min Plank
WOD (10-July-2018)
3×10
Back Squat
Sliding hamstring curls
3 Rounds:
3 min row for cal
2 min burpee Box jump overs
200m run
Rest 2 min
Thanks to all who came out to celebrate the 4th at the box yesterday!
WOD (6-July-2018)
20 AMRAP
- 500yd shuttle run – 25,50,75,100
- 20 C&J (115/75)
- 30 Box Jump Overs (24/20)
- 40 Calories on Rower
- 50 Wallballs (20/14)
