REP X WODS

8.16.18

Cash in: 100 Singles 4 Rounds: 12 Jumping Split Squats 20 Side Steps w/ Band 12 RDL w/ Band 20 Squat Jumps Cash Out: 100 Singles 21-18-15-12-9 Bottom Squats Ring Rows  Burpee Slam Balls *200M Run (after each...
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8.15.18

2 Rounds: 200 meter Run 200 meter Row 20 Squats 20 Lunges (total) 2 laps Bear crawl 3 Rounds: 12L/12R Curtsey lunge 12L/12R Single leg deadlift 12 plated squats with arms extended 12L/12R bicep curls unbalanced 12L/12R Tricep KickBacks Buy in: 400 M run...
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8.14.18

2 Rounds: 400 Meter Run 200 Single Jumps 100 Jumping Jacks  3 Rounds: 20 DB/KB floor press 20 Hand release push ups 20 Explosive heavy wall ball 20 Sit ups 20 T- Pushups ( alternating) 30′ High plank variation 10 Eccentric chin ups ( 3 to 4 seconds down) 10...
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8.13.18

Buy In: 657 Meter Row 600 Meter Run 1 Mile Air Dyne Then: 8 Rounds: 18 KB Goblet Squats 15 KB Deadlifts 12 KB Russian Twists (Each) 9 KB Cleans 6 KB...
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7.30.18

4 Rounds: 30″ Squat Hold 30″ Hollow Hold 30″ Ring or Box Hold 30″ Plank Hold on Toes REST 2 mins. 4 Rounds: 10 Plyo Push-ups 10 Bulgarian Lunges (each side) 15 Weighted Sit-Ups 100 Meter Farmer Carry REST 2 mins. 4 Rounds: 10 V-Ups 20 Cross...
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7.6.18

400 Meter Run w/ Med Ball 50-40-30-20-10 DB Snatches (Total) OH Walking Lunges w/DB (Total) Sit-ups w/DB DB Punches (Each Side) Burpees w/DBs (Half the rep scheme) 400 Meter Run w/ Med...
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7.5.18

“Crazy Karen” For Time: 400 Meter Run 150 Wall Balls *At the top of each minute do 5 burpees 400 Meter...
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7.3.18

1,000 Meter Row: 10 Rounds: 100 Meter Sprint 10 Pull-ups 100 Meter Sprint 10 Burpees *Rest 30  1,000 Meter...
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7.2.18

100 Air Squats (Use Med Ball for Target) 400 Meter Run 21 Box Dips 20 Weighted Knee Raises (Weight between feet) 75 Jumping Squats 400 Meter Run 15 Box Dips 20 Weighted Knee Raises (Weight between feet) 50 Jumping Squats 400 Meter Run 9 Box Dips 20 Weighted Knee...
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6.22.18

1000 Meter Row *At the top of each 100 do 10 pulls with just your arms 4 Rounds:  6 Inverted Burpees 10 Weighted Knee Raises 12 Lunge & Press (Each Side) 800 Meter Row *At the top of each 100 do 15 pulls with just your arms 5 Rounds: 25/20 Calories Row 20 V-Ups...
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