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Category Archive for ‘WOD’

Friday 4.5.2019

Friday 4.5.2019 5 rounds for time: • 20 pull-up • 30 push-ups • 40 sit-ups • 50 squats Rest 3 minutes between rounds.

Friday 3.29.2019

Friday 3.29.2019 Complete as many rounds and reps as possible in 16-minutes 12 Box Step-ups, 24″/20″ 10 Lunges in Place 8 Pull-ups **If you have a weighted vest, wear it. M: 20-lbs w: 14-lbs

Thursday 3.28.2019

Thursday 3.28.2019 Complete as many rounds and reps as possible in 7-minutes 7 Ring Push ups 7 Deadlifts, 155/105-lbs 7 Shoulder-to-Overhead, 155/105-lbs

Wednesday 3.27.2019

Wednesday 3.27.2019 For Time: 14 Strict Handstand Push Ups 200m Run 18 Power Snatch, 115/75-lbs 16 Strict Handstand Push Ups 200m Run 16 Power Snatch, 115/75-lbs 18 Strict Handstand Push Ups 200m Run 14 Power Snatch 115/75-lbs

Tuesday 3.26.2019

Tuesday 3.26.2019 “KOONTZ” 34 Burpees Then, complete as many rounds and reps as possible in 26-minutes 3 Power Cleans, 205/115-lbs 200m Partner Carry or 45-lb. Plate Carry 16 Pistol Squats or 16 Step-ups, 24″/20″ Then, 76 Abmat Sit-ups On March 20, 2016, Deputy Koontz and Sgt. Jordan Buckley were at

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Monday 3.25.2019

Monday 3.25.2019 Every minute on the minute for 20-minutes Bear Complex** 1-rep M: 185-lbs F: 125-lbs **Movements: Power Clean + Front Squat + Shoulder-to-Overhead + Back Squat + Shoulder-to-Overhead = 1-rep

Wednesday 3.20.2019

Wednesday 3.20.2019 With a partner, complete for time: 80 Toes-to-Bar 80 Double Unders per athlete 80-yard Farmer Carry, 45’s per hand/25’s per hand 80 Air Squat 80 Ground-to-Overhead, 1×45-lbs plate/1×25-lbs plate

Monday 3.18.2019

Monday 3.18.2019 In Teams of 4, 2-persons working together at a time; 5 Rounds 2-person Sled Push, 1 per handle** 100 Double Unders** 40 Synchronized Pull-ups** **Standards Sled Push Standard: 400-lbs/320-lbs, 100-yards in 25-yard sections Double Under Standard: 25 reps must be completed by 2-team members and you must switch

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Thursday 3.14.2019

5 Rounds Every 3-minutes on the 3-minutes 15 Calorie Row 30 Air Squat

Wednesday 3.13.2019

Wednesday 3.13.2019 With a partner, only one partner working at a time, complete as many reps as possible in 12 minutes 40 Push-ups 20 Hang Power Cleans, 95/65 20 Shoulder-to-Overhead, 95/65 40 Abmat Sit-ups

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