Posts

WODs 250420 - 250426

4/20-4/26 Monday 4 Rounds For Time  40 Double-unders 8 Front Squats (135/95) 12 Strict Pull-ups Rest 1 minute between rounds  Tuesday Shoulder Press 3 x 7 reps Increase weight on each set WOD 3 Rounds For Time 100ft Front Rack KB Carry(switch hands at 50ft) 15 Russian KB Swing 12 Single KB Hang Squat Cleans(6 right/6 left) 9 KB Crush Push-ups Men 55lbs/Women 35lbs Wednesday  Row 500 Meters Then, 21-15-9 DB Burpees (pick weight) Hang Power Cleans (95/65) Then, Row 500 Meters Thursday Run 400 Meters 21 KB Swings (55/35) 21 Pull-ups Run 400 Meters 15 KB Swings 15 Pull-ups Run 400 Meters 9 KB Swings 9 Pull-ups Friday 20 minute AMRAP 3 Thrusters (115/75) 6 Toes To Bar 9 Lateral Burpees Over Barbell Saturday 4 Rounds For Time Run 400 Meters 9 Power Snatches (115/75) 15 Push-ups 9 Box Jumps (24/20)
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WODs 250413 - 250419

4/13-4/19 Monday 5 Rounds, Each Round For Time: Row 250 Meters 5 Power Snatches (135/95) Run 200 Meters Rest 2 minutes between rounds Tuesday 3 Rounds 10 Strict Handstand Push-ups Row 20 Calories 30 Double-unders -Rest 3 minutes Then, 3 Rounds 10 Pike Push-ups 10 Lateral Jumps Over The Rower Row 20 Calories Wednesday  3 Rounds 12 Incline DB Bench Press (as heavy as possible) 12 Pendlay Rows (as heavy as possible) 12 Back Squat @ 70% 12 Hip Extension 12 DB Cross Body Hammer Curls (each arm) 12 DB Triceps Kick Back (each arm) 24 KB Dead Bug Bicycle Rest 2 minutes between rounds Thursday For Time 20 Strict Pull-ups Air Bike 1,000 Meters 10 Strict Pull-ups Run 400 Meter Rest 5 minutes Then, 20 Knees To Elbows Air Bike 1,000 Meters 10 Knees To Elbows Run 400 Meters Friday For Time 10-9-8-7-6-5-4-3-2-1 Power Clean (155/95) Ring Dips Saturday 4 Rounds For Time Farmers Carry 100 Meters (pick weight) 10 Burpee Box Jumps (24/20) 10 Chest To Bar Pull-ups
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WODs 250406 - 250412

4/6-4/12 Monday 10 Rounds For Time 15 Sit-ups  20 Air Squats  35 Single-unders Rest 5 minutes Then, 5 minutes to establish a 1 RM Clean & Jerk Tuesday Four, 4 minute rounds  Run 400 Meters 21 Russian KB Swings (70/55) Max Rep Handstand Push-ups  Rest 1 minute between rounds Wednesday For Time 50 Strict Pull-ups 100 Hand Release Push-ups Row 2000 Meters Thursday 5 Rounds For Time 7 Squat Cleans (155/105) 14 KB Swings (55/35) Rest 1 minute between rounds Friday Every 5 minutes for 20 minutes Air Bike 15 Calories 20 Wall Balls (20/14) 50 Double-unders or 100 Single-unders Saturday 2 Rounds For Time  Run 400 Meters Row 1000 Meters Run 400 Meters Rest 5 minutes
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WODs 230330 - 230405

3/30-4/5 Monday For Time Air Bike 2000 M 5 Rounds 6 Deadlifts (275/205) 8 DB Hang Power Cleans (50’s/35’s) 12 Hand Release Push-ups Air Bike 2000 M Tuesday 4 Rounds 12 Incline DB Bench Press 12 Strict Pull-ups 24 Reverse Lunges (weighted) 12 Strict Ring Dips 24 Diagonal Hanging Knee Raise Rest 2 Minutes Wednesday 3 Rounds for max reps at each station 1 minute: Double KB Burpee Dead-Lift (70’s/55’s) 15 seconds rest 1 minute: Double KB Swing Clean & Jerk (55’s/35’s) 15 seconds rest 1 minute: Box Jump (24/20) 15 seconds rest Air Bike, Calories Rest 1:30 Thursday 20 minute AMRAP 10 Strict Pull-ups 10 Shoulders To Overhead (115/75) 10 Back Squats (115/75) Friday 5 Rounds For Time 35 Double-unders 7 KB Swing Snatch-Right 7 KB Swing Snatch-Left 7 Strict Toes To Bar Saturday 12-10-8-6-4 Bench Press DB Romanian Deadlift  KB Gorilla Row Weighted Lunges (each leg) DB Curl To Overhead Press DB Skull Crushers Jack Knife Sit-ups (x2)
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