Hero WOD: Sat 10.03.2020 “Hotshot 19”
"Hotshot 19"
6 Rounds
30 Squats
19 Cleans
7 Strict Pull Ups
400 Meter Run
(OUTDOOR)
WOD: Fri 10.02.2020 “betty”
"betty"
On the Minute for 7 Minutes
3 Push Jerks
On the Minute for 7 Minutes
2 Split Jerks
On the Minute for 7 Minutes
1 Hang Power Clean
(OUTDOOR)
WOD: Thu 10.01.2020 “The Business”
"The Business"
0-5 Minutes
500 Meter Row + 50 Sit Ups
5-10 Minutes
500 Meter Row + 50 push Ups
10-15 Minutes
500 Meter Row + 50 Hollow Rocks
15-20 Minutes
500 Meter Row + 50 Superman Rocks
(OUTDOOR)
WOD: Wed 09.30.2020 “Narrow Road”
"Narrow Road"
5 Rounds
30 Double Unders
10 Dumbbell Thrusters
5 Bar Muscle Ups
10 Dumbbell Thrusters
30 Double Unders
(INDOOR)
WOD: Tue 09.29.2020 “Untitled”
"Untitled"
21-15-9
Bike
Deadlift
Rest 3 Minutes
21-15-9
Bike
Russian Kettlebell Swing
(INDOOR)
WOD: Mon 09.28.2020 “Nasty Nancy”
"Nasty Nancy"
5 Rounds
500 Meter Run
15 Overhead Squats
15 Bar Facing Burpees
(OUTDOOR)
WOD: Sun 09.27.2020 RNG
RNG
20-30-40
Sit to Stand Box Jump
Tricep Dip
800 Meter Run
(OUTDOOR)