Metcon: "Fight Gone Bad"
5 Rounds:
- Wall Balls
- Sumo Deadlift High Pulls (75#, 55#)
- Box Jumps
- Push Press (75#, 55#)
- Row for calories
NOTE: 1 minute at each station. Rest 1 minute after each round. Calculate total reps.
Wednesday April 20th WOD
Skill:
Back squats off the rack
5@40%, 5@50%, 5@60%
3@65%, 3@65% 1@75%, 1@75%
Wod:
3RFT (Rounds for time)
400m run
21 KB
15 K2E
9 Ring Dips
Tuesday April 19th WOD
Benchmark WODS
Annie
10 min time cap
10 min time cap
Weighted Sit ups - 45/25/15
Double Under
50,40,30,20,10
50,40,30,20,10
Cindy lite
AMRAP 10 min time cap
3 Pull Ups
6 Push up
9 air squat
Diane
AMRAP 10 min time cap
21, 15, 9
Deadlifts 225/155, 185/
HSPU
Monday April 18th WOD
Gene's birthday WOD
Our Tradition is a birthday WOD for all our Founder members birthday's!!
Filthy Fifty + 6
For Time
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (1.5/1 pood)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press (45/35 lbs)
50 Back Extensions
50 Wall Balls (20/14 lbs)
50 Burpees
50 Double-Unders
+ 6 HRPUs after each