WODS
Monday 220718
WOD-
5 Rounds for time of:
6 Deadlifts, 155#(105#)
6 Burpees
5 Power cleans, 155#(105#)
5 Chest-to-bar pull-ups
4 Thrusters, 155#(105#)
4 Ring Muscle-ups
SPRINT-
As far as possible in 20min:
1-2-3-4... add 1...
Sunday 220717
WOD-
As many rounds as possible in 15 minutes of:
30 Double unders
20 Dumbbell hang power cleans (Pick your own #)
10 Box jump overs 20"(20")
Rest 5:00...
Saturday 220716
WOD-
In teams of 2
12:00 to build to a 5 rep bench press
Rest 3:00, then
As many rounds as possible in 15:00 of
20 Dumbbell floor...
Friday 220715
WOD-
As many rounds as possible in 10:00 of
4 Front squats 185#(125#)
8 Pull ups
32 Double unders
Rest 3:00, then
As many rounds as possible in 7:00...
Thursday 220714
WOD-
With a 2:00 clock
6 Deadlifts 155#(105#)
4 Hang power cleans 155#(105#)
2 Shoulder to overhead 155#(105#)
With the remaining time, row as far as possible in meters.
Rest...
Wednesday 220713
WOD-
As many rounds as possible in 22:00 of
Run 600 meters
15 Weighted burpee box step overs 40#(25#) 20"(20")
3 Rope climbs
SPRINT-
For Time:
40-30-20-10
Goblet Squats (+250/200m Ski)
DB...
Tuesday 220712
WOD-
In 20:00 build to a heavy complex of
1 Squat Snatch + 1 Overhead Squat
Rest 4:00 then,
As many rounds as possible in 8:00 of...
Monday 220711
WOD-
For time:
30-25-20-15-10-5
Calories on the rower
Russian sit ups 25#(15#)
6-5-4-3-2-1
Ring muscle ups
SPRINT-
10min AMRAP
10 Box Jumps
20 Alt DB Snatch
Rest 5 mins
10min AMRAP
10 GHD Situps
20 Alt DB Clean
Sunday 220710
WOD-
For time
Row 50(40) Calories
50 Single arm dumbbell hang clean to overhead
Row 40(30) Calories
40 Push ups
Row 30(20) Calories
30 Box jumps 20" for everyone
Row 20(10) Calories
20...
Saturday 220709
WOD-
With a partner, as many rounds as possible in 22:00 of
15 Deadlifts 185#(125#)
10 Syncro burpees over the bar
5 Rope climbs
1:00 Max calories on...