Posts Categorized: WOD

EMOM x 5 Rounds Complete: ~ Minute 1 = 15/12 Calorie Row ~ Minute 2 = 5 Deadlifts (you choose the weight to use) ~ Minute 3 = 10 Bar Facing Burpees (cut-off is 1 min) ~ Minute 4 = REST

For Time Complete: – 300M Run – 15 Toes-to-Bar – 15 Shoulder-to-Overhead (95/65) – 300M Run – 15 Toes-to-Bar – 12 Shoulder-to-Overhead (105/70) – 300M Run – 15 Toes-to-Bar – 9 Shoulder-to-Overhead (115/75) – 300M Run – 15 Toes-to-Bar – 6 Shoulder-to-Overhead (125/85) – 300M Run – 15 Toes-to-Bar – 3 Shoulder-to-Overhead (135/95)

For Time Complete: – 20 Double Unders – 10 Wall Balls – 5 Hanging Power Cleans (95-135/65-95) * 8 Rounds

STATIONS Rotate through the paired stations below (choose a pair to start of with and complete first then move on to the next pair), not for time: ~ 8-12 DB Bench Presses ~ 8-12 Bent-Over Barbell Rows * 4-5 Rounds. ~ 20 Calorie Row ~ 50M Prowler Push (25M out/25M back, you choose load) * more »

“Hotshots 19” For Time Complete: – 30 Air Squats – 19 Power Cleans (135/95) – 7 Strict Pull-Ups – 400M Run * 6 Rounds. * Scale as needed.