WOD'S

Saturday, 27th May 2017

Saturday, 27th May 2017

For time:
Run, 800m
30 Back Squats, 60/40
30 Pull-ups
Run, 400m
20 Front Squats, 60/40
20 Chest-to-bar Pull-ups
Run, 200m
10 Overhead Squats, 60/40
10 Bar Muscle-ups

The Dux Virus
Nothing More

Friday, 26th May 2017

Friday, 26th May 2017

You can’t stand it up if you don’t get under it first… JUMP!

A) Clean
1-1-1-1-1

B) Every minute on the minute for 8 minutes perform:
3 Squat Clean Thrusters
*Pick your weight

The Dux Virus
A) Pendlay Row
5-5-5-5-5

B) 5 Supersets of:
10 Dumbbell Pull Overs (slightly heavier than last week again)
20 Dumbbell Alternating Press (starting and finishing at the top)

Thursday, 25th May 2017

Thursday, 25th May 2017

In Teams of 4, complete as many reps as possible in 25 minutes of:
200m Sandbag Run (Pace-setter)
– Burpee Box Jump Overs, 30/24
– Row/Bike/Ski, Calories
– Hollow Rocks

The Dux Virus
Nothing More

Wednesday, 24th May 2017

Wednesday, 24th May 2017

“2017 Regional Event #2”
21-15-9 Reps for time:
Dumbbell Snatch
Ring Dip

*Men will use a 30kg dumbbell and women will use a 20kg dumbbell.
**Advanced athletes can choose to increase the weight to equal regionals weights (35kg/25kg).
**There is a strict 6-minute time cap for this workout…

The Dux Virus
For max Calories:
Ski Erg, 5 minutes
Assault Bike, 10 minutes

Tuesday, 23rd May 2017

Tuesday, 23rd May 2017

For time:
60 Calories, Row
50 Burpees
40 Wallball Shots, 9/6
30 Hang Power Cleans, 60/40
20 Push Press, 60/40
10 Stone/Deadball Cleans, AHAFP

The Dux Virus
Within a 14-minute window:
0:00 – 6:00
Build to a heavy triple Power Snatch, touch & go
6:00 – 8:00
3/1 Pegboard Accents
8:00 – 14:00
Build to a heavy Thruster, from the ground

Monday, 22nd May 2017

Monday, 22nd May 2017

A) Strict Press
5-5-5-5-5

B) Sumo Deadlift
5-5-5-5-5

The Dux Virus
4 Rounds for time:
Row, 400m
15m Handstand Walk
5/3 Ring Muscle-ups

Saturday, 20th May 2017

Saturday, 20th May 2017

“Loredo”
6 Rounds for time:
24 Air Squats
24 Push-ups
24 Walking Lunges
Run, 400m

*Compare to Saturday, 24th September 2016
Learn more about U.S. Army Staff Sergeant Edwardo Loredo HERE

The Dux Virus
Nothing More

Friday, 19th May 2017

Friday, 19th May 2017

“Fran?”
For time:
45 Thrusters, 42.5/30
45 Pull-ups

The Dux Virus
5 Supersets of:
10 Dumbbell Pull Overs (slightly heavier than last week)
10 Ring Rows (feet elevated)

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