Get ready for the XS Benchmark WOD. Make sure you have a place to write this workout and your time down. We’ll be doing this WOD again in just over 1 month. If you were thinking about what days this week to make it in the gym. I’ll make it really easy for you. TODAY!!! -WOD- 500m Row 40 Air Squats 30 Sit Ups 20 Push Ups 10 Pull Ups 500m Row Hop …
-WOD- Bench Press 3x3x3x3x3 10 minuet AMRAP 5 Push Ups 10 Sit Ups 15 Lunges
-WOD- 15 minuet AMRAP 15 Kettlebell swings Heavy! 2/1.5 pood 10 Push Ups 5 Power Cleans 155/95#’s
Partner WOD: 1st min – first person does 1 Pull-Up – second person does 1 Push-Up 2nd min – second person 2 Pull-Ups – first perosn 2 Push Ups 3rd min – first person does 3 Pull-Ups – second person does 3 Push-Ups 4th min – second person 4 Pull-Ups – first person 4 Push-Ups continue until failure to get th …
WOD: Heavy pull ups. 5-5-3-3-1RM AMRAP in 4min of: 12 sit ups 6 over the med ball push ups Rest 1min and repeat for 4 rounds