Lynne

WOD~ "Lynne" 5 Rounds Max Bench Press - BW Max Pull Up Although there is no time on this and you can rest between rounds and movements, we will be setting a timer to try to keep us on track and within a good pace as to challenge ourselves and not overextend our rest periods. Post numbers to comments.

Football Gone Bad

WOD~ "Football Gone Bad"

3 Rounds of 1 minute intervals at each station. There is no rest between each station, so move quickly as every rep counts!

• DB Thruster 45/30#


• Box Jump 20"


• Push Ups


• Double Unders


• Calorie Row


• 1 minute rest

Post total count to comments.

WOD~ Back Squat 3x5 Then.... 5 Rds: 40 ball slams 10 broad jumps Post weight sets and times to comments.

WOD~
Clean Ladder... Continuous count
1 clean the 1st minute
2 cleans the 2nd minute
3 cleans the 3rd minute....
until failure.

Post how many rounds you successfully complete.

WOD~
Shoulder Press 3x5
Then...

Team Rowing
In partners of 2, complete:
4 rounds:
500m row- person 1
500m row- person 2

If there are more members per team, follow the same format of 500m rowing so that each member completes a total of 2,000m row.

Post weight sets to comments.

WOD~
DL 3x5

Then....
5 Rounds:
5 DL (275/185#)
10 burpees

Post weight sets and time to comments.

Taking advantage of the nicer weather outside with our finisher of 400m overhead weighted walk. Could spring be popping its head through the cloud of winter???? I hope it just keeps getting warmer.

WOD~

150 kb swings

**10 burpee penalty each time you pause, rest, or drop the kb.

Post time and number of burpees to comments.

WOD~
3rds:
20 FS (135/95#)
20 lateral hops over bar
sprint (abt 50 m)

Post time and weights to comments.

WOD~
AMRP20
10 Push Press (105/75#)
10 pull ups
10 burpees

Post rounds and weight to comments.

A Version of Diane

WOD~ "A Version of Diane"
21-15-9
DL (225/185#)
Push ups on the bar

Post times to comments.

I know you are all whispering loving statements towards us after looking at today's wod. Just remember these good old phrases:

• We do it because we love you.


• It hurts us more than it hurts you.


• If you want something to cry about, we can give you something to cry about.
  

WOD~

AMRP20

Row 250 m

21 SDHP (95/65#)

15 Burpees

Post rounds to comments

6 rds:
3 HPC 80% of bodyweight
max pull ups

There is no time limit.
Post weight sets and pull up attempst to comments.

As a reminder of warmer days... today's wod is Fight Gone Bad! Be ready!
WOD~ "Fight Gone Bad"
3 rds of 1 min at each station:
Wallball
SDHP (75/55#)
Box Jump
PP (75/55#)
Row for calories
Rest


Post total score to comments.

WOD~
5 rds
20 ball slams
15 standing broad jumps
10 pull ups

Post times to comments.