D-TOWN WOD

April 24th

Partner WOD

AMRAP 25

Partner 1 runs 400m while Partner 2 performs as many burpees as possible, then partner 2 runs 400m while partner 1 does burpees

then

Max T2B while each run 400m

then

Max Front squat while each runs 400m 135/95

then

Max Double Unders while partner runs 400m, 5 DU = 1 rep

*score is total reps completed, if partners get through all 4 movements before time is out, start back again at burpees

 

 

April 23rd

WOD

3 Rounds

1 min Strict Press 75/55

1 min KB Swings 24/16

1 min V-Ups

1 min Hang Power Snatch 75/55

1 min Row for Cals

1 min rest

*score is total reps

April 22nd

WOD

400m Run

21 Wall Balls

21 Box Jumps

400m Run

15 Wall Balls

15 Box Jumps

400m Run

9 Wall Balls

9 Box Jumps

April 21st

WOD

10 Rounds

5 Pull Ups

10 Push Ups

15 Squats

1 Power Clean and Push Jerk

*add 1 power clean and push jerk to each round

April 18th

WOD

1000m Row

then

3 Rounds

10 OHS 115/75

20 KB Swings 20/12

30 Split Jumps

April 17th

WOD

10 Rounds

5 HSPU

10 Wall Balls 20/14

150m Run

10 Ball Slams 40/20

5 Burpees

*partners alternat rounds

April 16th

WOD

2 Rope Climbs

5 T2B

10 Thrusters 95/65

4 Rope Climbs

10 T2B

20 Thrusters

6 Rope Climbs

20 Thrusters 

10 T2B

4 Rope Climbs

10 Thrusters

5 T2B

2 Rope Climbs

April 15th

WOD

10-9-8-7-6-5-4-3-2-1

Deadlift 185/125

Box Jump 30/24

April 14th

WOD

15 Min Clock

0-1 Min Double Unders

1-3 Mins KB Swings 24/16

3-6 Mins Sit Ups

6-10 Mins Power Snatch 75/55

10-15 Mins Burpee Pull Ups

April 11th

WOD

3 Rounds

800m Run

10 Clean and Jerk 185/125

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