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)

Mandy

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)
* 4-5 Rounds.

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

* Scale as needed.