REP X WODS

9.21.18

50 Abmat Sit-ups THEN: 50-40-30-20-10: Calorie Row Slam Balls Push-ups *100 meter Sprint after each set 50 Abmat...
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9.20.18

Warm Up: 2001 Meter Row “The Seventeen” 9 Rounds:  17 Push-ups 17 DB Thrusters 17 Weighted Sit-ups 17 DB Cleans 17 Slam Balls 17 Russian KB Swings 17...
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9.18.18

Buy In: 50 Calorie Row or 800 Meter Run (5 Rounds)45 on/15 off: High Step-up (total) Wall Ball Shots Goblet Hold Speed Skaters Bottom Squat w/weight extended Cash Out: 50 Calorie Row or 800 Meter Run Then 400 Meter Run Buy In: 50 Hollow Rocks (3 Rounds)45 on/15 off:...
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9.17.18

800 Meter Row 30 DB Clean and Jerks 15 Weighted Knee Raises  800 Meter Row 25 DB Clean and Jerks 15 Weighted Knee Raises 800 Meter Row 20 DB Clean and Jerks 10 Weighted Knee Raises *Rest 5 minutes 21-15-9: Heavy goblet squats Burpess over...
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9.14.18

1-2-3-4-5-6-7-8-9-10: Man Maker (1 Pull+1 Push-up+1 Pull+1 Pushup + 1 Thruster) 2 Rounds of Cindy: 5 Pull-ups 10 Push-ups 15 Squats *200 Meter Run after each...
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9.13.18

The Filthiest Fifty: 50 Box Jumps 50 Pull-ups 50 Pushups 50 Backward Lunges 50 Weighted Knee Raises 50 DB Push Press 50 KB Deadlifts 50 Wall Ball Shots 50 Burpees 50 Jumping Jacks ***15 Slam Balls after each...
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9.12.18

3-6-9-12-15-18-21: Wall Ball Shots Russian Kettlebell Swings Russian Twists (Each Side) Burpees *Run 400 Meters after each round *3o Sit-ups after each...
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9.11.18

9/11 Memorial WOD AMRAP in 40 Minutes: 2001 Meter Row or 1.25 Mile Run 11 Box Jumps  11 DB Thrusters 11 Burpee Pull-ups (11 Burpees/11 Pull-ups if using Band) 11 DB Cleans 11 Plyo Push-ups 11 KB Swings 11 Toes to Bar 11 KB Deadlifts 11 DB Push Press 2001 Meter Row or...
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9.10.18

800 Meter Run 3 ROUNDS: 12 BACKWARD LUNGE + 2 PULSE (E) 12 GOBLET SQUAT + 2 PULSE 12 KB DEADS   12 BOX STEPS (E)  600 METER RUN 3 ROUNDS: 24 JUMPING JACKS  24 TOE TAPS on KB 24 SCISSOR HOPS  24 HIGH KNEES  24 MOUNTAIN CLIMBERS 24 SPEED SKATER 600 Meter Run 2 ROUNDS:...
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9.7.18

50 Sit-ups Then: 30 DB Clean & Jerks  50 Sit-ups Then: 3 Rounds: *4 minutes to complete 10 Burpee Box Jumps 15 Pull-ups 20 DB Thrusters *Rest the remaining time 50 Sit-ups Then: 12 Min. EMOM 10 Chin-ups 12 Hand Release Push-ups 15 Jumping Squats  50...
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