REP X WODS

6.11.18

400 meter Run 15 Weighted Step-ups (Each Side) 400 meter Run 30 Goblet Squats 400 meter Run 45 Toes-to-Bars 400 meter Run 45 Wall Ball Shots  400 meter run 60 Sit-ups 400 meter Run 45 Kettlebell Swings  400 meter Run 45 Dips 400 meter Run 30 Wall Ball Shots 400 meter...
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6.8.18

3 Rounds, 1 Min. at Each Station: Wall Ball Shots KB Sumo Deadlift High Pull Box Jumps DB Push Press Calorie Row *REST 200 Meter Farmer Carry 3 Rounds, 1 Min. at Each Station: Back Squat KB Sumo Deadlift High Pull Plank KB Swing (American) Cal on Air Dyne *REST 200...
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6.6.18

100 Air Squats 10 Plated Burpees 40 Weighted Sit-Ups 10 Plated Burpees 200 Meter Weighted Run 30 Curtsy Lunges (alternating legs) 10 Plated Burpees 20 Kettlebell Swings (1.5/1 pood) 10 Plated Burpees 200 Meter Weighted Run 10 Wall Walks 10 Plated Burpees 20 Kettlebell...
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6.5.18

2K Tuesday!! Tabata Squats (8 rounds) *REST 30 SECONDS   AMRAP in 5 min.: 10 DB Snatches 5 Slam Balls *REST 30 SECONDS Tabata Sit-ups (8 rounds) *REST 30 SECONDS AMRAP in 5 min.: 10 DB Thrusters 5 Burpees *REST 30 SECONDS Tabata Slam Balls (8 rounds) *REST 30 SECONDS...
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5.30.18

1000 Meter Row THEN: 3 Rounds, 30 Reps: Wall Ball Shots Sumo Deadlift High-pull Box Jumps DB Push Press Mountain Climbers Push-ups Slam Balls THEN: 1000 Meter...
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5.29.18

400 Meter Run AMRAP in 9 Min.: 12/10 Calorie Row 8 Single Arm Dumbbell Thrusters 6 Burpees 400 Meter Run AMRAP in 9 Min.: 12 Wall Ball Shots 10 Db Snatches (Total) 8 Dips 6 Weighted Step-ups 400 Meter Run AMRAP in 9 Min.: 12 Backward Lunges (Total) 10 Slurpees 8...
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5.25.18

400 Meter Run Complete as many reps/calories as possible at each of the following 4-minute stations: 8 rounds of: 20 seconds of Air Squats Rest 10 seconds Rest 2 minutes, and when the running clock reaches 6:00… 8 rounds of: 20 seconds of V-Ups Rest 10 seconds Rest 2...
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5.24.18

For time: 50/30 Cal Assault Bike 50 Front Rack Backward Lunge + DB Shoulder Press When the running clock reaches 10:00… 4 Rounds: 120 Single Jump Ropes 12 Manmakers When the running clock reaches 20:00… For time: 50 Thruster w/Slam Ball + Slam + Burpee D. For time:...
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5.22.18

2 K Row 60″ on, 60″ off: Wall Ball Shots DB Punches Jumping Squats Down & Ups 400 Meter run w/wall ball or slam ball 45″ on, 45″ off: Slam Balls Bicycle Crunches KB Taps Hollow Rocks 200 Meter run w/wall ball or slam ball 30″ on,...
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