Blacksheet Workout of the Day Friday 27

BASE LINE FORM HELL
3-5 rounds each for time
400m Row
10 Pull ups
20 Push ups
30 Sit ups (unachored)
40 Squats
rest 3min b/t rounds

Black Sheep Workout of the Day July 26

There are 2 WODs today!!!!!

WOD 1
2 Rounds for time
30 Squat Cleans #95/65
250m Row
rest as needed


WOD #2
For Time
25 HSPU
25 NO push ups burpee box Jumps 20″
50 KBS 2pd/1.5pd
25 NO push up burpee box jump
25 Burpees

WEDNESDAY WORKOUT

Users choice.

Do something fun:)

Black Sheep Workout of the Day July 24

Pioneer WOD
(use a partner if you can)

1 mile run for time – each athlete does 800 m – in 400 m intervals
(i.e. athlete 1 1st 400, athlete 2 2nd 400, athlete 1 3rd 400, athlete 2 last 400
+
300 Wall Balls for time as team, ball can never touch ground; transition must be made when ball is in air: (if working as a male/female pair, when either athlete ends set, one MUST begin next set)
+
500 double unders for time – team score
(if fractions occur, other P goes, i.e. if P1 does 80 in a row, then P2 has to go, and if P2 only does 4 in a row, P1 MUST go again right away)
+
2000m Row for time
(each P must rotate after 200m, resting P has to hold FLR position)
+
150 Calories on Airdyne
(must rotate after 30sec of work, resting P must hold hollow rock pos)

Black Sheep Workout of the Day July 23

WOD- For time:


30 GHD sit-ups
30 225lb Deadlift
30 Double-unders
30 95lb Overhead squat
30 Pull-ups

**sub**
GHD situps for anchored situps
single jumprope for Double unders (90)

Black Sheep Workout of the Day July 19

Heavy D- (Disaster)

7 Intervals each for time…
Max Effort Dead-lift x 1
Big Tire Flip x 2
Heavy Sled Push 100ft
Heavy Farmers Carry 100ft
9 Pullups Ups

Rest 4- 5 minutes

WEDNESDAY WORKOUT

User Choice.  Mo is doing a trail run at 5 if anybody is free...

:)