New Year’s Resolution (Get back to 100%)
WOD:
Front Squat
3-3-3-3-3
115-135-155-175-175
then
Tabata
Double Unders
Medicine Ball Sit Ups
then
Bike (resistance 5) for 3.1 miles total time 12:50
WOD:
500 m row @ 1:50
50 m duck walk
Then
3RFT
10 wb 20#
100 m run
10 mb slam 30#
9:01
Then
100 du for time
3:21
WOD
Warm up
50 DU
500 M Row @ Z1
then
Death by Rings
5 Ring Pull Ups
10 Ring Dips
15 Ring K2E
8:21
then
50 Tire Flips For Time
5:01
WOD:
Warm up
10 min run@ Z1
then
7 RFT
35 double unders
1 Snatch
11:00 /505# Total weight
then
500m Row
1 minute rest
500m Row
1:53 split
WOD:
Warmup
50 DU
1 Mile Run
then
Kettlebell Circuit
4 RDs
10 Release Flip KBS
10 Around the World
10 Hot Potato
35# KB
then
1000M Row
WOD
2-2-2-2-2 Weighted Pull Ups
20# 35# 45# 52# 55#
then
4RFT
10 Tire Flips
20 Tire Slams with a Sledgehammer (10 Each Hand)
250M Row
14:01
WOD
4RFT
10 Ring Push Ups
20 Ab Mat Sit Ups
30 Double Unders
4:21
then
Death By Power Clean
1 Power Clean (1st Minute)
2 Power Cleans (2nd Minute)
3……
4……
135# 5 Rds + 5 Power Cleans
