WODS
Sunday 220911
WOD-
Bike 5:00, Ski 5:00, Row 5:00 all at conversation pace
Rest ~5:00 then:
6 rounds for time of:
10 Hang power cleans 95#(65#)
12 Box jump overs 20"...
Saturday 220910
WOD-
With a partner for time:
Run 1600 meters (relay style, can do whatever distance you want)
30 Sandbag ground to over shoulder (Pick #)
30 Wall walks
Run...
Friday 220909
WOD-
For time:
10-8-6-4-2
Front squats 95#(65#)
20-16-12-8-4
Kipping pull ups
Rest as long as you want, then:
2-4-6-8-10
Front Squats 135#(95#)
Bar muscle ups
25:00 Time cap
Score = total time including rest
SPRINT-
With...
Thursday 220908
WOD-
Every 2:30 x 7
1 Push press + 1 Push jerk
Rest until the 20:00 mark, then:
As many rounds as possible in 12:00 of...
Wednesday 220907
WOD-
As many rounds as possible in 22:00 of
2 Rope climbs
10(8) Calories on the bike or ski erg or
20(16) Calories on the rower
5 Power...
Tuesday 220906
WOD-
Every 2:30 x 7 sets
3 Pause back squats*
*Slow lowering to below parallel, :03 pause, then up fast
**Aim for heavier than last week
Rest ~ 5:00...
Monday220905
WOD and SPRINT-
For time:
Run 1600 Meters or Row 2000 meters
Then:
10 rounds of
10 Alternating dumbbell snatch (Pick #)
10 Box step ups with dumbbell 24"(20")
10...
Sunday 220904
WOD-
Row for 10:00
Rest 2:00
Row 8:00
Rest ~ 5:00
Then,
As many rounds as possible in 15:00 of
10 Box jump overs 24"(20")
Run 100 meters
10 Kettlebell...
Saturday 220903
WOD-
5 Rounds for time of:
4 Ring muscle ups
8 Handstand push ups
Row 12 calories
4 Ring muscle ups
8 Handstand push ups
Row 12 calories
25:00 Time Cap
SPRINT-
With A...
Friday 220902
WOD-
5 Rounds for time and weight of:
10 Deadlifts
9 Hang power cleans
8 Front squats
*You have to do the entire complex without putting...