WOD 2015-12-22

Strength: Pendlay Rows; Workout: For Time (Row, Wall Balls, Deadlifts, KB-Swings, Sit-ups, Box Jumps, Slam Balls, Double Unders)

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WOD 2015-10-21

Strength: Snatch Grip Deadlifts; Workout: "Sindy" (AMRAP in 15 min: Pull-ups, Push-ups, Slam Balls)

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Sindy

AMRAP in 15 Minutes: 5 Pull-ups 7 Push-ups 10 Slam Balls (m: 40 lbs, f: 25 lbs)

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Quarter Gone Bad

5 Rounds for Total Reps of: 15 seconds Thrusters (m: 135 lbs, f: 90 lbs) 45 seconds Rest 15 seconds Weighted Pull-ups (m: 50 lbs, f: 35 lbs) 45 seconds Rest 15 seconds Burpees 45 seconds Rest There is a variant Quarter Gone Bad 2.0 with Weighted Pull-ups replaced by Slam Balls (m: 50 lbs, f: 35 […]

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