Wedding WOD

A. Warm up 2x Run 400m 20 squats 15 push ups 20 arm circles (each way) 20 lunges (10 each) B. 4 rounds for time of: 20 pistol squats 10 hspu’s 5 burpees Run 400m Daily Motivation

A. 15 mins to work up to a heavy push press B. 5 rounds for time of: 12 hspu’s 15 pull ups 10 deadlifts @225/155 10 burpees over the bar Daily Motivation

A. 15mins to work up to a heavy back squat B. 4 rounds of: 3 box jumps (get higher each round) Rest 60 seconds 3 DB hang cleans (work up in weight) Rest 60 seconds C. 5 rounds for time of: 30 second uphill running (12% treadmill grade) 10 DB thrusters @40/20 Daily Motivation Mental […]

“Clovis” For time: Run 10 miles 150 Burpee pull-ups Partition the run and burpee pull-ups as needed. Modified: For time: Run 6 miles 75 burpees 75 pull ups This was from the main site a few days ago, and it just looked so cool that I think you guys should try it. 🙂 Daily Motivation […]

A. Mobility work 15 mins B. 15-20 mins Work up to a heavy high bar back squat C. 3 sets of: 15m handstand walking 5 muscle up kip practices (keep core tight and pop hips to bar level) 20 overhead lunges (10 each) @25/10 plates D. 4 rounds for times of: Row 500m 20 squats […]

A. Mobility work 15 mins B. 5 rounds for times of: 30 kettle bell swings @55/35 20 hand release push-ups 10 pistol squats (5 each) Rest 2 mins C. 6 sets of: 3 weighted dips D. 50 body weight dips for time Daily Motivation Killing the Fat Man Episode 10