WODS
Friday 221021
WOD-
With a 25:00 clock
Row 100 meters
1 Pull up
1 Hang power clean 155#(105#)
Row 200 meters
2 Pull ups
2 Hang power cleans 155#(105#)
Row 300 meters
3 Pull ups
3...
Thursday 221020
With our current power snatch and overhead squat program, we will be doing a lot of upper body and shoulder work. Below is a...
Wednesday 221019
WOD-
12:00 to build to a heavy 2 or 3 rep bench press
Then,
Every 5:00 x 5
Run 200 meters
10 Deadlifts 135#(95#)
10 Bar facing burpees
Rest the remainder...
Tuesday 221018
WOD-
As many rounds as possible in 22:00 of
Row 500 meters
5 Ring muscle ups
10 Box jumps 24"(20")
15 Medball cleans 20#(14#)
SPRINT-
Test 8: Endurance
Run 400m
10 Burpees
Run...
Monday 221017
WOD-
In 20:00 build to a heavy power snatch
Number will be used for our power snatch lifting program for 8 - 12 weeks.
Rest 5:00 then,
4...
Sunday 221016
WOD-
For time:
Row 1000 meters then,
6 Rounds of:
8 Devil's press (pick #)
8 Burpee box step overs holding dumbbells 20""(20"")
Then,
Row 1000 meters
Saturday 221015
WOD-
With a partner and a 30:00 running clock
Complete as many rounds in 20:00 of
5 Chest to bar pull ups
10 Push ups
15 Air squats
1...
Friday 221014
WOD-
Complete the following for time:
Run 1 mile
30 Shoulder to overhead 115#(75#)
2 Rope climbs 15'
Run 800 Meters
20 Shoulder to overhead 135#(95#)
4 Rope climbs 15'
Run 400...
Thursday 221013
WOD-
With a 2:30 clock
12 Hang power cleans 95#(65#)
24 Ab mat sit ups
With the remaining time
As many calories on the bike, ski erg, or rower...
Wednesday 221012
WOD-
Paul C's birthday WOD
Row 493 meters, then
10 rounds of
6 Burpees
6 Overhead squats 75#(55#)
Then,
Row 493 meters, then
10 rounds of
6 Kettlebell swings 53#(35#)
6 Pull...