Tuesday 01192021

WOD

"Double-Edged"

8 Rounds For Time:

500 Meter Bike Erg

30 Double Unders

10 Burpee Box Jump Overs (24"/20")

Modifications

500 METER BIKE ERG

- 500 Meter Assault or Echo Bike

- 250 Meter Row

- 200 Meter Ski

- 200 Meter Run

- 150 Meter Assault Run

30 DOUBLE UNDERS

- 45 Single Unders

- 30 Seconds Of Practice

- 30 Line Hops

- 100m Ski

- 150m Row

10 BURPEE BOX JUMP OVERS

- 10 Burpees To A High Target

- 12 Bar Facing Burpees

Gymnastics Conditioning

For Time:

20 Strict Handstand Push-Ups

40 Kipping Handstand Push-Ups

On the 0:00, and every 2:00 thereafter:

15/12 Calorie Row

Recent Posts

See All

Friiiyahhh04262024

Warmup STRENGTH For load: split jerk: 5 reps x 2 sets at 50-60% 4 reps x 3 sets at 60-70% 3 reps x 2 sets at 65-75% WOD RX 2 rounds for reps of: 3:00 toes-to-bars 3:00 kettlebell swings (35/53 lb) 3:0

Thursday04252024

Stretch day !! STRENGTH - DEADLIFTS Warmup to your workout Weight! 5-4-3-2-1 WOD RX 7 x 1:00 rounds of: 21 double-unders 7 burpeesMax-reps deadlifts (225/315 lb) – Rest 2:00 between rounds. Level 2 7

Wednesday 04242024

Warmup STRENGTH For load: 16 min 3-3-3-3-3-3-3 Power clean Touch n go reps Post-workout: 1:00 max-rep power cleans – Use 75% of your heaviest set WOD for time : Rx Run 200 m 50 wall balls 20/14 Run 20