WOD 8/17/20
Part 1: 20.16,12,8,4x Shoulder Press Rest 1-2 Minutes in between sets. Increase load. Part 2: 3 Rounds: 15x Push Press 250m Row or 500m Spin 3 Rounds: 12x Push Press 250m Row or 500m Spin 3 Rounds: 9x Push Press 250m Row or 500m Spin
Tag: spin
WOD 12/10/19
Part 1: 5×5 Tempo Deadlift Part 2: 10 minute run, row, spin.
WOD 11/4/19
The Grind 1600m Run/2000m Row/4000m Spin 21x DB Snatch Each Arm (35/25) 200m DB Farmers Carry 1200m Run/1400m Row/2800m Spin 15x DB Snatch Each Arm 200m DB Farmers Carry 800m Run/1000m Row/2000m Spin 9x DB Snatch Each Arm 200m DB Farmers Carry
WOD 10/15/19
Press 1,1,1,1,1 Push Press 1,1,1,1,1 Push Jerk 1,1,1,1,1 Cash out: 1600m Run, 2K Row, or 4K Spin
WOD 9/2/19
50x Pull ups 100x Push Ups 5K
WOD 8/29/19
In teams of 2, 1 working at a time: 50x Pull ups 1600m Run or 2K Row or 4K Spin 42x Thrusters (95/65) 1600m Run or 2K Row or 4K Spin 42x Thrusters 1600m Run or 2K Row or 4K Spin 50x Pull ups
WOD 6/16/19
Part 1: Back Squat 5,4,3,2,1,1+ Part 2: 1 Mile Run, 2K Row, or 4K Spin