WODS
Tuesday 221011
WOD-
Every 3:00 x 5 sets
3 Bench Press*
Start at above 80% of your 1 rep max and try to build
each of the 5 sets
Rest...
Monday 221010
WOD-
3 Rounds of
With a 5 minute clock
30(20) Calorie row
10 Squat cleans*
With the time remaining, as many calories
on the rower as possible.
Rd...
Sunday 221009
WOD-
With a 22:00 clock
50 Double unders
20 Alternating dumbbell snatches (Pick #)
15 Box Jumps (Pick height)
10 Double Dumbbell Push Press (Pick #)
1:00 for max calories...
Saturday 221008
WOD-
With a partner, complete the following
Bench press 12000 pounds.
*Pick the weight you want to use and break
up however you want.
Then,
Bike 120 calories
*Switch however...
Friday 221007
WOD-
For time
21-15-9
Deadlifts 205#(135#)
Toes to bar
At the 12:00 mark
For time:
12-9-6
Thusters 115#(75#)
5-4-3
Rope climbs
SPRINT-
10 Rounds For Time:
5 KB Thrusters
200m Run
15 KB Swings
Thursday 221006
WOD-
In 10:00 build to a heavy push press
Rest 4:00 then
In 10:00 build to heavy push jerk
After party
3 - 5 rounds for quality of...
Wednesday 221005
WOD-
For time:
50 Medball cleans 20#(14#)
40 Box jump overs 24"(20")
30 Eye level kettlebell swings 70#(53#)
20 Strict Ring dips
30 Eye level kettlebell swings 70#(53#)
40 Box jump...
Tuesday 221004
WOD-
5 Rounds for time of:
10 Hang power cleans 135#(95#)
10 Burpee pull up
After party:
Ab Finisher
1:00 Plank hold
1:00 Reverse crunches
1:00 Side plank Right
1:00 Heel...
Monday 221003
Today we test our 1 rep back squat. This is a regular back squat, no pause at the bottom. You will be able to...
Sunday 221002
WOD-
For time:
21-15-9
Eye level kettlebell swings (Pick your #)
Calories on assault bike
Rest 5 minutes
9-15-21
Eye level Kettlebell swings (Pick your #)
Calories on the rower
Rest 5:00 then
45...