Archives: Penalty
Monday, October 25, 2021
Sunday, October 17, 2021
A. Complete for time:
60 Toes to Bar
*Complete 10 burpees at the start of each minute, starting with 0:00.
B. Spend time remaining working on free standing inverts.
Coach’s notes:
Post time to complete and set breakdown for A and notes for B to comments.
WOD LeaderboardWednesday, December 2, 2020
For time complete:
100 Air Squats
*For every break perform 10 double milk jug swings
100 Milk Jug Shoulder Press
*For every break perform 5 burpees
100 Single Leg Milk Jug Deadlifts (50/leg)
*For every break perform 5 milk jug front squats
100 Milk Jug Push Jerk
*For every break perform 5 milk jug lateral raises
100 Air Squats
*For every break perform 10 double milk jug swings
Saturday, November 14, 2020
Circuit Breaker Zoom WODs
“Get Your Pump On” – Complete for time:
120 Bent Over Milk Jug Rows
*For every break in set, perform 5 burpees.
100 Milk Jug Shoulder Press
*For every break in set, perform 10 jumping jacks
80 Milk Jug Double Bicep Curls
*For every break in sets, perform 10 tuck jumps.
60 Overhead Milk Jug Tricep Extensions
*For every break in set, perform 10 supermans.
40 Milk Jug “Y” Raises
*For every break in set, perform 10 switch lunges.
20 Milk Jug Bent Over Reverse Flys
For every break in set perform 20 milk jug thrusters.
FINISH WITH 100 MILK JUG THRUSTERS.
Thursday, June 4, 2020
At Home WOD:
2 rounds for time of:
50 Push-ups
50 Supine Rows
50 Standing Double Milk Jug Tricep Extensions
50 Double Milk Jug Bicep Curls
* For each break any set perform 5 box Jumps.
WOD
2 rounds for time of:
50 Push-ups
50 Ring Rows
50 Dumbbell Bicep Curls – 25#/15#/hand
50 Standing Double Milk Jug Tricep Extensions – 25#/15#/hand
* For each break any set perform 5 box Jumps – 24”/20″
Saturday, May 30, 2020
At Home WOD – “Fit Amy”
Complete for time:
50 Air Squats
10 Burpees
40 Sit-ups
10 Burpees
30 Alternating Lunges
10 Burpees
20 Kettlebell Swings
10 Burpees
10m Bear Crawl
10 Burpees
20 Kettlebell Swings
10 Burpees
30 Alternating Lunges
10 Burpees
40 Sit-ups
10 Burpees
50 Air Squats
WOD
For time complete:
50, 40, 30, 20, 10 rep rounds for time of:
Squats
Kettlebell Swings – 1.5/1.0 pood
Sit-ups
Switch Lunges
Bear Crawl (in meters)
*Every 2:00 perform 10 Burpee
Sunday, May 10, 2020
Complete 1 round for time of:
50 Milk Jug Unassisted Turkish(ish) Get-ups – 25/side
50 Dowel Sotts Press
50 Dowel Snatch Balance
50 Reverse Plank Hip Raises
50 Burpees with 2 hand touch to ceiling
*Every 2:00 Perform 15 Tuck Jumps.
WOD
Complete 1 round for time of:
50 Turkish Get-ups – 25/side @ 1.0/0.5 pood
50 Sotts Press – 45#/35#
50 Snatch Balance – 45#/35#
50 Reverse Plank Hip Raises
50 Burpees with 2 Hand Jump – 18”/12”
*Every 2:00 Perform 15 Tuck Jumps.
Wednesday, February 5, 2020
Saturday, December 14, 2019

TT WOD – Partner:
In partners complete As Many Reps As Possible (AMRAP) in 10 minutes of:
10 Partner Wallball Push Press over (pull-up) Bar – choose weight
10 Synchro Pull-ups
10 Synchro Squat Snatch – 95#/65#
10 Synchro V-ups
REST 3:00, then
Alternating with your partner complete:
100 Forward and Reverse Shuttle Runs – 20ft.
* Every minute perform 5 synchro med ball cleans – 20#/14#
WOD:
A. 5000m Row
Compare to Friday, December 11, 2009
B. Practice SLIPS for 20 minutes.
Coach’s notes:
Post rounds and reps complete for partner AMRAP and time to complete shuttle runs. For WOD post time for 5000m row and notes regarding SLIPS to comments.
WOD Leaderboard