3 rounds for time of: 40 squats 7 burpees 10 hang power cleans, 45-65 lbs Compare to 08.28.19 Post time to comments.
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Friday 08.28.20
5 2-minute rounds of: 10 thrusters, 45 lbs 200-m run Max-rep thrusters Rest 3 minutes between rounds. Compare to 08.26.19 Post number of thrusters completed after the run each round to comments. Enjoy your weekend! The Challenge starts on Tuesday!
Thursday 08.27.20
Tabata push-ups Rest 1 minute Tabata single-leg squats Rest 1 minute Tabata butterfly sit-ups Rest 1 minute Tabata jumping lunges The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Post reps for each exercise completed to comments. Gather your equipment! Gather your friends! Get yourself pumped up!
Tuesday 12.31.19
LAST DAY OF THE YEAR! Step 1: set a goal Step 2: gather your equipment Step 3: show up TOMORROW ready to kick butt Step 4: dominate every day Complete as many rounds as possible in 20 minutes of: 10 strict knees-to-elbows 20 single-leg squats, alternating 50-foot bear crawl Post rounds completed to comments.
Monday 12.30.19
Complete as many rounds as possible in 20 minutes of: 5 thrusters, 45 lbs 7 hang power cleans, 45 lbs 10 sumo deadlift high pulls, 25 lbs Compare to 12.31.18
Friday 12.27.19
Step 1: set a goal Step 2: gather your equipment Step 3: show up on 01.01.20 ready to kick butt Step 4: dominate every day 3 rounds of: 2 minutes of sumo deadlift high pulls, 20-25 lbs 1 minutes of double-unders 1 minute of rest Post total reps for each exercise to comments.
Thursday 12.26.19
Don’t miss a WOD for 90 days. Post your time as proof every day. Follow the weekly challenges. Complete the 90 Day Challenge and send me a before and after pic with the story of your journey. Have a WOD named after you and be featured on the site. Shrink fat, gain muscle, be hotter,… Read more
Tuesday 08.27.19
Freaky Fifty For time: 50 box jumps, 18-24-inch box 50 jumping pull-ups 50 kettlebell swings, 20-25 lbs 50 walking-lunge steps 50 knees-to-elbows 50 push presses, 20-45 lbs 50 supermans (or body surfers) 50 wall-ball shots, 10-14 lb ball 50 burpees 50 double-unders (sub: 200 singles) Compare to 12.20.18 Post time to comments. Don’t miss a… Read more
Friday 12.29.17
January 1, 2018 will be Day 1 of 90 Day Challenge XVI Don’t miss a WOD for 90 days. Post your time as proof every day. Follow the weekly challenges. Complete the 90 Day Challenge and send me a before and after pic with the story of your journey. Be hotter, more fit, stronger and… Read more
Friday 09.30.16
5 rounds for time of: 15 pull-ups 30 one-legged squats, alternating Post time to comments. 90 DAY CHALLENGE XV Begins Monday, Oct 3 For 90 Days we will not miss a WOD, we will eat clean, we will have a shake a day, and we will see how far we can take our bodies in 90… Read more
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