by rmartinez | Feb 19, 2020 | WOD Archive, workout of the day
A. 3 rounds NFT of: 10 ring dips 10 hip extensions 5 glute ham raises B. 4 rounds of: 20 wall balls (14/20) 10 c2b pull ups 20 wall balls 10 toes to bar
by rmartinez | Feb 18, 2020 | WOD Archive, workout of the day
A. NFT 15 deadlifts (95/135) Take 2 seconds to bring the bar down. Max set of hand stand push ups Rest 30 seconds 10 deadlifts Max set of hspu Rest 30 seconds 5 deadlifts Max set of hspu B. AMRAP in 2 minutes of: 10 box jumps (20/24) 10 push press (75/115) Rest 2 minutes Complete a total of 4...
by rmartinez | Feb 16, 2020 | WOD Archive, workout of the day
A. Sots press 7×3 B. AMRAP in 9 minutes of: 30 double unders 1 hang squat clean (95/135) 30 double unders 2 hang squat clean 30 du 3…. Add 1 rep each round
by rmartinez | Feb 15, 2020 | WOD Archive, workout of the day
“BAUER” For Time2 minute Elbow Plank (in silence)13 Burpees18 Kettlebell Swings (50/35 lb)31 Push-Ups53 Goblet Squats (50/35 lb)53 Burpees31 Kettlebell Swings (50/35 lb)18 Push-Ups13 Goblet Squats (50/35 lb)2 minute Wall Sit (in silence) For the plank and wall sit, accumulate 2-minutes total of each (count time while in the hold only). Background: This workout is dedicated to Chicago Police Cmdr. Paul Bauer who was shot and killed in the line of duty after a chase and struggle on February 13, 2018. Wodwell found this workout posted on Instagram by a user named Britney @twinmomfit4life, who said, “I am a daughter of a retired Houston Police. Officer Bauer was 53, he served with CPD for 31 years and he was murdered on 2/13/18.” In her post, Britney thanked Coach JK McLeod @jk139 for “tweaking the WOD to make it more Hero WOD...
by rmartinez | Feb 14, 2020 | WOD Archive, workout of the day
A. Back squat 5-4-3-2-1-1-1-2-3-4-5-6-7 B. Partner up 4 rounds of 400 meter run/ 500 meter row/1200 bike Farmer’s carry (35/50) While partner 1 runs, rows or bikes, partner 2 carries the dumbbell or...
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