Posts

WODs 250831 - 250906

8/31-9/6 Monday For Time 10-9-8-7-6-5-4-3-2-1 Kettlebell Swings (55/35) Toes To Bar Row 10 Calories  Tuesday 5 - 4 minute AMRAPS  3 Chest To Bar Pull-ups 6 Hang Power Cleans (135/95) 9 Box Jumps (24/20) Rest 1 minute between AMRAPS  Wednesday 12 minute EMOM Power Snatch + Hang Power Snatch + Overhead Squat (pick weight) WOD 3 Rounds For Time 16 Hand To Hand KB Swings 8 KB Front Rack Reverse Lunge (right leg) 8 KB Front Rack Reverse Lunge (left leg) 16 Lateral KB Swings 8 Offset Push-ups (right hand on KB) 8 Offset Push-ups (left hand on KB) Thursday For Time Run 400 Meters Then, 4 Rounds For Time 10 Thrusters (95/65) 15 Ring Push-ups  Then, Run 400 Meters Friday 20 minute AMRAP 6 Deadlifts (225/155) 8 Pull-ups 10 Lateral Burpees Over Barbell Saturday 3 Rounds For Time 100 Meter KB Suitcase Carry (55/35) switch hands at 50 meters 20 Back Squats (135/95) 15 Toes To Bar
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WODs 250824 - 250830

8/24-8/30 Monday For Time  Row 250 Meters 15 Pull-ups 30 Push-ups  45 Air Squats Row 250 Meters 10 Pull-ups 20 Push-ups 30 Air Squats Row 250 Meters 5 Pull-ups  10 Push-ups  15 Air Squats  Tuesday 15 Minute EMOM Power Clean + Hang Squat Clean + Jerk (65% of 1RM clean & jerk) WOD 3 Rounds For Time Run 200 Meters 20 Russian KB Swings (55/35) 20 Wall Balls (20/14) Wednesday 5 Rounds For Time 100 Meter DB Farmers Carry (pick weight) 10 Burpee Box Jumps (24/20) 5 Wall Walks Thursday 4 Rounds 15 Incline DB Bench Press 8R/8L KB Clean & Press (55/35) 15 KB Goblet Squats (55/35) 20 Sit-ups (feet anchored with KB) Friday 20 minute AMRAP 8 Strict Chest To Bar Pull-ups KB Front Rack Walking Lunge,40 Ft (switch hands at 20 ft) (55/35) 16 Hand Release Push-ups Saturday 5 Rounds For Time Row 15/12 Calories  9 Hang Power Snatch (95/65) 15 Wall Balls (20/14)
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WODs 250817 - 250823

8/17-8/23 Monday Weighted Pull-ups 15 minutes to establish a 1RM Weighted Pull-up Or Tempo Pull-ups 5 x 4 reps (3-3-3) If you are unable to do a pull-up, then perform 5 sets of 4 eccentric pull-ups WOD For Time 10-8-6-4-2 reps  Devil’s Press (pick weight) 30-25-20-15-10 reps  AbMat Sit-ups  Tuesday For Time Row 1000 Meters Then, 100 Air Squats 75 Push-ups 50 Box Step-ups (20/20) 25 Ring Dips Then, Row 1000 Meters Wednesday Deadlift 5 x 5 reps Increase weight on each set WOD Max Rep Double-unders or Single-unders in 2 minutes Rest 2 minutes Max Rep Double-unders or Single-unders in 2 minutes Thursday For Time 100 Strict Pull-ups* *Run 100 meters each time you drop from the bar For Time 100 Push-ups* *Run 100 meters each time you break Friday 3 Rounds For Time Row 250 Meters 12 Overhead Squats (95/65) 12 Box Jumps (24/20) Saturday 30-25-20-15-10 Russian KB Swings (55/35) Burpees AbMat Sit-ups    
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WODs 250810 - 250816

8/10-8/16 Monday Power Clean & Jerk 6 reps @ 75% 4 reps @ 85% 2 reps @ 90% WOD 3 Rounds  Row 250 Meters 10 Ring Dips 5 Strict Handstand Push-ups  Tuesday Back Squat 3 x 10 reps @65% Front Squat 3 x 6 reps @65% WOD 7 minute AMRAP 12 Russian KB Swings  9 KB Crush Push-ups 6 Alternating KB Squat Cleans Wednesday 4 Rounds Air Bike 1000 Meters 15 Incline DB Bench Press (pick weight) 15 Feet Elevated Ring Rows Thursday For Time 15-12-9 Dead-Lift (225/155) 7-5-3 Wall Walks 42-30-18 Double-unders Friday Every 1:30 For 12 minutes Right 3 One Arm KB Swing 3 One Arm KB Swing Clean 3 One Arm KB Push Press Left 3 One Arm KB Swing 3 One Arm KB Swing Clean 3 One Arm KB Push Press Go as heavy as possible maintaining good form Rest 5 minutes 3 Rounds (not for time) 8R/8L Half Kneeling KB Press 8R/8L Single Arm KB Rows 8 KB Goblet Squats 8R/8L 1/4 Turkish Get-up  Saturday 25 Minute AMRAP 6 Devils Press (pick weight) 8 Strict Pull-ups 10 Burpees Run 100 Meters
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