WOD

RVLVRWOD 181217

“Monday Madness”
4 RFT:
12 s-HSPU
20 WB SHots (20/14)
 
3 RFT:
21 Cals Row/AB
15 TTB
9 Burpees to Target
 
2 RFT:
100 DU
100 Airsquats Air Squats
50 HR-PU
 
*Rest 3 minutes between workouts
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RVLVRWOD 151217

RVLVRWOD 151217

A. EMOM 8 min Snatch Extension + Snatch Pull + Squat Snatch (1+1+2)

B. 4 Rounds For Time 21 WBS (20/14) 15 Burpees 9 Muscle Ups

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RVLVRWOD 141217

RVLVRWOD 141217

A. 3 Sets, 12 reps Bent Over DB Row Rest 1 minute between sets https://youtu.be/LktGPg-AkvY

B. 3 Sets, Max Reps Strict Push Ups w/ 45 lb bumper deficit. Rest 1 min between sets.

C. In Teams Of 2: Run 400 m 40 Sand Bag Back Squats 30 Toes To Bar Cals AB or Row (20/15) 4 Rope Climbs Cals AB or Row (20/15) 30 Toes To Bar 40 Sand Bag Back Squats Run 400 m

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RVLVRWOD 131217

RVLVRWOD 131117

A. 3 Sets Max Reps Strict Pull Ups (Supinated) Rest 1 minute between sets

B. 3 Sets, 12 reps DB Arnold Press Rest 1 minute between sets

https://youtu.be/6Z15_WdXmVw

C. AMRAP 10 min 3-6-9-12… Alt DB Snatch (50/35) Box Jump Overs (24/20)

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RVLVRWOD 121217

RVLVRWOD 121217

A. Front Squat 8-6-4-3-4

70-75-80-85-80 %

B. “Vero”

5 Rounds For Time 75 Double Unders 2 Squat Cleans (205/155) 12 cals AB

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RVLVRWOD 111217

"Monday Madness" 3 Rounds Run 200 m 15 Hand Stand Push Ups 10 Snatches (95/75) Rest 3 min 3 Rounds Row 200 m 15 Burpees 10 Power Cleans (95/75) Rest 3 min 3 Rounds AB 15/12 cals 15 Toes To Bar 10 Thrusters (95/75)  
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RVLVRWOD 081217

A. EMOM 8 Min
Hang Snatch + Hang Power Snatch + OHS (1+1+2)
Build to 80%
Then:
B. 7 RFT:
20 Pushups
10 Box Jumps (20/18)
Run 200m
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RVLVRWOD 071217

A. Deadlift 4 Sets // 3 Reps
85-90%
Then:
B. In Teams of 2:
5 Rounds:
30 Sync Air Squats
20 Cals AB-Row
10 DB Front Squats (2x50/35) 10 ea.
4 Rope Climbs (2 each alt)
35 min TC.
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RVLVRWOD 061217

A. 3 Sets:
10 s-TTB
10 s-Pullups
10 Hammer Curl to Press DB (10 each side)
Then:
B. 20 Min EMOM
1: 12-15 Box Jumps (24/20)
2: 10 Clean (135/95)
3: 15 Cal Row / 12 Cal AB
4: 12-15 HSPU
5: Rest and Get Ready
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