Monthly Archives: June 2015

Friday 19 June WOD

DEATH BY DEADLIFTS: Reps 1-5 30s intervals Reps 6-10 45s intervals Reps 11-15 1min intervals Reps 16-20 1:15 intervals Reps 20-25 1:30 intervals … and so on. DEADLIFT WEIGHT = YOUR BODYWEIGHT Feel free to go heavier. The new set of plates … Continue reading

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Thursday 18 June WOD

FOR TIME: 5 Rounds 20 Air Squats 15 Box Jumps @ 24/20″ 10 Elevated Pushups Post your time to the comments. Deadlifts tomorrow…    

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Wednesday 17 June WOD

FOR TIME: 21-15-9 reps Kettlebell Swings @ 53/35lbs Medball Situp throws Post your time to the comments. Use a battle buddy to throw the ball back and forth to on the situps.  

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Tuesday 16 June WOD

AS MANY REPS AS POSSIBLE: 5 Rounds, 2min each 200m Run Max Burpees 1min Rest between rounds Post your total burpees to the comments.  

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Monday 15 June WOD

  AS MANY REPS AS POSSIBLE: “Fight Gone Bad” 3 Rounds 1min Wallball shots @ 20/14lbs 1min Kettlebell Sumo-Deadlift High-Pulls @ 53/35lbs 1min Box Jumps @ 20/12″ 1min Push Press @ 75/45lbs 1min Medicine Ball situps @ 20/14lbs 1min Rest … Continue reading

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Friday 12 June WOD

FOR TIME: “Hall” 5 rounds 3 Cleans @ 225/155lbs  200-meter sprint 20 kettlebell snatches @ 53/35lbs (10 per arm) Rest 2 minutes Post your time to the comments. Scale as needed.

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Thursday 11 June WOD

FOR TIME: 2000m Row Post your time to the comments. This row is not a leisurely stroll down the river, this row should break you in half. Break it down into 4 consecutive 500m pieces to help you pick a … Continue reading

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