WOD

RVLVRWOD 160218

A. Overhead Squat 5 sets // 3 Reps Then: B. 11.4 AMRAP 10 Min 60 Bar-facing burpees 30 Overhead squats (115/85) 10 Muscle-ups
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RVLVRWOD 150218

A. 50 Front Squat @50% of 1 RM
*No rack
 
Then:
 
B. In Teams Of 2:
4 RFT:
20 Shoulder to OH (135/95)
Run 400m
*Split reps of STOH, run together.
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RVLVRWOD 140218

A. 3 RNFT: 10 Strict Toes to Rings 10 Seated DB Press (AHAP with Control) 10 DB Lateral raises 1 Min Nose to Wall Then: B. For Time: 25-20-15-10 Snatch (75/55) TTB
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RVLVRWOD 130218

A. Push Jerk 5 sets // 5 Reps Mechanics before Weight Then: B. “Chio” 3 RFT: 25 Power Cleans (135/95) 7 Thrusters 44 Burpees
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RVLVRWOD 120218

A. For Time:
30-20-10:
WB Shots (20/14)
Cal Row
 
Rest 3 min
 
25-15-10
DB Snatch
Run 200m
 
Rest 3 min
 
20-10-5
TTB
Cal AB
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RVLVRWOD 090218

RVLVRWOD 080218 A. Find 1 Heavy Rep Deadlift in 15 min B. Open 14.3 AMRAP 8 min 10 Deadlifts (135/95) 15 Box Jumps (24/20) 15 Deadlifts (185/135) 15 Box Jumps (24/20) 20 Deadlifts (225/155) 15 Box Jumps (24/20) 25 Deadlifts (275/185) 15 Box Jumps (24/20) 30 Deadlifts (315/205) 15 Box Jumps (24/20)

10 Deadlifts (356/225) 15 Box Jumps (24/20)

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RVLVRWOD 080218

A. Find Heavy 1 Rep Strict Press  (15 min.) Then: B. In Teams Of 2: Run 400 m 60 Pull Ups 30 Sand Bag Cleans 60 Push Ups 30 Sand Bag Squats 60 Toes To Bar Run 400 min
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RVLVRWOD 070218

RVLVRWOD 070218

A. Find Heavy 1 Rep Back Squat in 15 min.

Then:

B.  4 RFT:

20 KB Swings (1.5/1) 15 Box Jump Overs (24/20) 10 KB Front Squats (Alternate Sides Each Round)

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RVLVRWOD 060218

RVLVRWOD 060218 "Tuesday Madness" 3 Rounds 21 Power Cleans (75/55) 15 Thrusters (75/55) 9 Burpees Over The Bar Rest 3 min 2 Rounds 21 Power Cleans (95/65) 15 Thrusters (95/65) 9 Burpees Over The Bar Rest 3 min 1 Round 21 Power Cleans (115/75) 15 Thrusters (115/75) 9 Burpees Over The Bar
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