WODS
Saturday 221001
WOD-
7 Rounds for time of:
Run 200 meters
6 Bar muscle ups
6 Power snatch 135#(95#)
Compare to 10/19/2018
SPRINT-
30 Minute AMRAP:
30 WallBalls
600m Run
30 Box Jump Overs
60 KB Swings
30...
Friday 220930
WOD-
Complete the following for time:
200 Meter farmer carry (Choose your own #)
Then,
5 Rounds of
12 Deadlifts 185#(125#)
20 Push ups
Then,
200 Meter farmer carry (Choose your own...
Thursday 220929
WOD-
Every 2:00 x 5
2 Push press @ 90% - 95% of the heaviest # you've done in the past couple of weeks.
Rest 3:00 then,
Every...
Wednesday 220928
WOD-
Complete the following for time:
50 Wallballs 20#(14#) 10'(9')
15 Pull ups
50 Double unders
35 Wallballs 20#(14#) 10'(9')
30 Pull ups
50 Double unders
20 Wallballs 20#(14#) 10'(9')
45 Pull ups
50...
Tuesday 220927
WOD-
3 Rounds of:
With a 6:00 clock
Run 400 meters
15 Power cleans
With the remaining time
As many bar facing burpees as possible
Rest 3:00 between round
Rd 1...
Monday 220926
WOD-
Every 2:30 x 7
2 Pause Back Squats
*Slow lowering to below parallel, :03 pause, then up fast
This is the last week of pause squats....
Sunday 220925
WOD-
In 15:00 build to build to a heavy to form
Power snatch + hang power snatch
Rest ~5:00 then,
As many rounds as possible in 15:00 of...
Saturday 220924
WOD-
Take 15:00 to build to a heavy 2 rep bench press
Rest 5:00 then,
For time:
50 Wall balls 20#(14#)
40 Toes to bar
30 Burpee box jump overs...
Friday 220923
WOD-
10 rounds for time of
Run 200 meters
10 Deadlfits 155#(105#)
10 Kipping pull ups
After party:
3 Rounds for quality of
10 GHD sit ups
10 GHD hip extensions
SPRINT-
20...
Thursday 220922
WOD-
Every 2:00 x 5
3 Push press @ 80 - 90% of last week's heaviest push press
Rest 3:00 then,
Every 2:00 x 5
3 Push jerk @...