by rmartinez | Apr 20, 2022 | WOD Archive, workout of the day
Part A:6 rounds, not for time3 tempo bench press 30-40%, 3 seconds down, 3 seconds up10 bent over dumbbell/kettlebell rows, medium (2x 25/35) Part B:2 rounds, 9 minute cap20 pull ups25 jerks 40-50%100 double unders, 200 singles C. 7 minute...
by rmartinez | Apr 19, 2022 | WOD Archive, workout of the day
A. Take 15 minutes to build a heavy set of 3 front squats. B. “JERRY” 1 mile run 2000m row/1800mski/ 4800m bike 1 mile run C. 7 minute abs
by rmartinez | Apr 18, 2022 | WOD Archive, workout of the day
Part A:6 rounds, not for time3 back squats 75-80%15 seconds each arm bottom up kettlebell hold Part B:amrap 14 minutes30 kettlebell swings (12/16)5 ring push ups20 dumbbell hang cleans, medium heavy (2x 20-25/40-50)5 ring push ups C. 7 minute...
by rmartinez | Apr 17, 2022 | WOD Archive, workout of the day
Part A:5 rounds, not for time12 overhead squats 45-55%20 total renegade rows, light Part B:6 rounds4 power cleans 65-70% (squat cleans rx+)4 muscle ups1 rope climb C. 7 minute abs
by rmartinez | Apr 16, 2022 | WOD Archive, workout of the day
AMRAP in 20 minutes 22 seconds24 Burpees29 Air Squats1 minute Plank Hold31 Alternating Lunges
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