Kettlebells

WOD 180124

“Nasty Girls” 3rds for time 50 ASQ 7 Ring Muscle-ups 10 HPCL (135/95) Then, 6rds – 40ON/20OFF Hollow Rocks “Two things are infinite: the universe

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WOD 180123

Tabata! (8rds – 20/10 each station – score Row Calories) Row Calories Battle Ropes Rollouts HSPU Renegade Rows “If we did all the things we

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WOD 180122

BSQ 2×10@60-65% Then, For time: 50/40 AB Calories 400ft Sled Push (4/3) 400m Sprint “It is one of the blessings of old friends that you

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WOD 180119

DL 3×7@70-75% of 3RM (UB) Then, For time: Run 400m 75 Double Unders 100 RKB Swings (53/35+) 75 Double Unders Run 400m “Any intelligent fool

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WOD 180118

Every 2m – 6rds 10-15 Strict Pull-ups 7 Thrusters (135/95) Then, 6rds – 40sec ON/20sec OFF Weighted Planks (45/25+) “Anyone who stops learning is old,

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WOD 180117

Partner AMRAPs 12 10 AB Calories 5 Burpees *Rest 2m AMRAP 12 10 Row Calories 7 Ball Slams *Relay style with partner. “You only live

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WOD 180116

For total time: 3rds – 2m rest between 12 HPSN (115/85) Run 200m *Rest 5m 3rds – 2m rest between 21 Box Jumps (24/20) 7

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WOD 180115

Regular Hours Monday, January 15th BSQ 3×10@55-60% Then, CF Open 13.4 AMRAP 7 3, 6, 9, 12, … CL/J (135/95 any style) T2B “Remember that

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WOD 180112

DL – Find a 3RM (no mix grip, UB reps) Then, 3rds for time: 1 Barbell Complex (3 DL/5 HPCL/7 Thrusters – mod/heavy by feel)

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WOD 180111

EMOTM 18 Min 1 – 5-10 Strict Pull-ups (10-15 banded) Min 2 – 15 S2O (135/95) Min 3 – 45sec Plank Hold Then, Tabata Hollow

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