Author: IronBornAdmin

WOD 7/1/20

Strength: Deadlift: 20 reps empty bar 15 reps with light added weight 10 reps with added weight build to a moderate 10 reps, keeping focus on form   WOD: THE BURNER AMRAP 18: 5 burpees (I’m sorry it’s the first day back you know we had to) 10 wall balls 15 deadlifts 25 double unders (50 …
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WOD 5/14/20

For Time: 4 Rounds: 15 Ground To Overhead (with home weight) 20 KB Swings (with home weight) 15 Burpees OR 40 Sit Ups

WOD 5/12/20

Modified Helen: 3 Rounds: 400M Run 21 KB Swing (or dumbbell clean if you do not have KB) 12 Push Ups

WOD 5/9/20

FOR TIME: 10-9-8-7-6-5-4-3-2-1: Double Dumbbell Thrusters 200 Meter Run then: 3 Giant Sets: 50′ Single Arm Overhead Walking Lunge (Right) 15 Single Arm Deadlifts (Right) 50′ Single Arm Overhead Walking Lunge (Left) 15 Single Arm Deadlifts (Left) (scale the number of sets if necessary)

WOD 5/8/20

“Bubbles” AMRAP 12: 10 Burpees 25 Double Unders