Row 5km for time.
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WOD – Aug. 29
AMRAP in 30 minutes:
5 Deadlifts – 275lbs/185lbs
Run 400m
9 Ring Dips
WOD – Aug. 28
4 Rounds for time:
Run 800m
100 Sit-Ups
WOD – Aug. 26
AMRAP in 15 munites:
5 Burpess
10 Cleans – 95lbs/65lbs
200m Run
WOD – Aug. 25
3 Rounds for time:
21 Thrusters – 95lbs/65lbs
800m Row
WOD – Aug. 24
“Tabata Something Else”
| Tabata Pull-ups Tabata Push-ups Tabata Sit-ups Tabata Squats |
| Tabata intervals (20 seconds work/10 seconds rest x 8 rounds) for each exercise, with no rest between exercises. |
| Score is the total reps from all four stations (32 intervals). |
WOD – Aug. 23
4 Rounds for time:
400m Run
15 Back Squats – 185lbs/155lbs
30 Lateral Jumps over a parralette
WOD – Aug. 22
AMRAP in 15 Minutes:
30m Walking Lunges – w/45lbs plate
15 Med Ball Squats – 20lbs/14lbs
WOD – Aug. 20
AMRAP in 20 minutes:
10 Kettlebell Swings – 2 pood
500m Row
10 Box Jumps – 20″
WOD – Aug. 19
“Nancy”
| 400 meter run 15 overhead squats, 95 lb |
| 5 rounds for time |
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