top of page

2/2 WOD

Deadlift - 18 Minute Running Clock

5 - 5 - 5 - 5 - 5

70% 1-Rep Max



Rudy's Birthday WOD

HAPPY HAPPY BIRTHDAY RUDY!!

For Time - 24 Minute Time Cap

100 Meter Double Plate Carry

52 Burpees

100 Meter Double Plate Carry

52 Box Jumps

100 Meter Double Plate Carry

52 Pull-ups / Ring/Bar Rows

100 Meter Double Plate Carry

52 Alternating Dumbell Snatches

100 Meter Double Plate Carry

26 views2 comments

Recent Posts

See All

4/24 WOD

Deadlift 6 x 5 @ 85% Bench Press 6 x 5 @ 85% *Super set the above movements Then 20 Rounds For Time 3 Burpees to bar 2 Box Jump Overs 1 Slam Ball or Sand Bag Clean (heavy)

4/23 WOD

Barbell Elevated Box Row 4x5 (Moderate to heavy) Then Tabata Z-Press Then 10 Rounds: 10/8 Calorie Row 10 Push Press (75/45) 50 Meter Shuttle Run

4/22 WOD

Back Squat 6 x 5 @ 75% Then 3 Rounds: 40 Double Unders 20 Deficit Push-ups 30 Double Unders 10 Deficit Push-ups (45s/25s) Then 4 Rounds - Rest as needed 15/15 Side Plank Hip Touch 15 Heel Over :20s Ho

2 Comments


Happy B-Day Rudy!!!

Like
Replying to

LOL I feel like apologizing for making people do sooo many reps . My bad!

Like
bottom of page