WOD 05-10-2023 Wednesday
EMOM 20: M1: Max Pull ups M2: Max Push ups M3: Max Airsquats M4-M5: 250m row Fitness: jumping pull ups Scaled:Ring Rows or Feet assisted pull up
WOD 05-09-2023 Tuesday
AMRAP 10: 5 DB burpees 50/35 10 Sit ups Fitness: 35/20 Scaled: 20/10
WOD 05-08-2023 Monday
10 x 200m run *Rest 1:1 (no more than :90) TC 26 Fitness: 150m Scaled 100m
WOD 05-05-2023 Friday
The Payne Train For Time 300 meter Run 5 Rounds of Cindy* 300 meter Run 4 Rounds of Cindy* 300 meter Run 3 Rounds of Cindy* 300 meter Run 2 Rounds of Cindy* 300 meter Run 1 Round of Cindy* 300 meter Run *1 Round of Cindy consists of 5 Pull-Ups, 10 Push-Ups, and 15 […]
WOD 05-04-2023 Thursday
Split Jerk – 1 rep max Work up to 1 rep max split jerk
WOD 05-03-2023 Wednesday
Back Squat 1 Rep Max Suggested rep build up with increasing weight 9-6-3-3-3…. TC 20
WOD 05-02-2023 Tuesday
For Quality 4-5 Rounds: 10 Single Arm Russian KB Swing -R 10 Single Arm Russian KB Swing -L 10 Prone press up 10 DB seated good mornings 1 minute rest
WOD 05-01-2023 Monday
AMRAP 11: 16 DB snatches 50/35 8 Burpee box jump overs 24/20”
WOD 04-28-2023 Friday
Manion 7 Rounds For Time 400 meter Run 29 Back Squats (135/95 lb)
WOD 04-27-2023 Thursday
AMRAP 21: 200m SB Bear Hug Carry 100/75 20 Bag facing burpees
